All-purpose flour vs Soft Tofu: Which Is Better?
Although all-purpose flour and soft tofu belong to different food groups, while all-purpose flour belong is a grain, and soft tofu belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
That’s why we decided to create an in-depth article that compares all-purpose flour and soft tofu, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.
Now, let’s see how all-purpose flour and soft tofu compare specifically.
All-purpose wheat flour (Triticum aestivum) is a type of flour that is made from hard or soft wheat. It is called ‘all-purpose’ because it can be used in various baking applications, including bread, cakes, pastries, and more.
All-purpose wheat flour is a good source of carbohydrates, small amounts of protein, fiber, vitamins, and minerals. It is also gluten-rich, allowing it to rise and develop a structure in baking.
All-purpose wheat flour is widely used in baking and cooking and can replace other flours in most recipes. It is also a staple ingredient in many traditional dishes such as bread, pastries, and cakes.
All-purpose wheat flour is not gluten-free and unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet combined with vegetables, lean protein sources, and healthy fats.
All-purpose flour is not an excellent source of any particular vitamin.
However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.
In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.
It also has a milder, slightly sweeter taste than regular tofu.
Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.
In terms of nutritional value, both soft and regular tofu are good sources of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.
It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.
Soft Tofu is not an excellent source of any particular vitamin.
However, it also contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).
All-purpose flour vs Soft Tofu Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing all-purpose flour vs soft tofu.
This comparison will start by comparing the caloric value of all-purpose flour and soft tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|All-purpose flour||Soft Tofu|
|Energy||364 kcal||61 kcal|
|Carbs||76.3 g||1.18 g|
|Sugar||0.27 g||0.7 g|
|Fiber||2.7 g||0.2 g|
|Protein||10.3 g||7.17 g|
|Fat||0.98 g||3.69 g|
|Saturated Fat||0.155 g||0.533 g|
All-purpose flour vs Soft Tofu Calories
Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing soft tofu vs all-purpose flour for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 364 calories per 100 grams of all-purpose flour.
However, both all-purpose flour and soft tofu can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
All-purpose flour vs Soft Tofu Protein
Legumes and most legume products, including all-purpose flour and soft tofu, are important sources of plant-based protein.
All-purpose flour offers around 30% more protein than soft tofu.
All-purpose flour has 10.3 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.
All-purpose flour vs Soft Tofu Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in all-purpose flour and soft tofu.
The total amount of carbohydrates is around 98% higher in all-purpose flour than in soft tofu. It have 76.3 grams per 100 grams, compared to 1.2 grams in soft tofu.
There’s less sugar in all-purpose flour than in soft tofu, 50% precisely.
One handful of all-purpose flour (28 grams) contains 0.1 grams of sugar, while the same amount of soft tofu contains 0.2 grams.
Lastly, let’s take a look at the dietary fiber in all-purpose flour and soft tofu.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 0.8 grams of fiber per portion, all-purpose flour is a better source of fiber than soft tofu which all-purpose flour offers 0.1 grams per portion.
All-purpose flour vs Soft Tofu Fats
Like most other grains and legumes, with the exception of lupins and peanuts, all-purpose flour and soft tofu are low in fat.
Fats in all-purpose flour and soft tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in all-purpose flour and soft tofu:
- All-purpose flour: 1 grams per 100 grams
- Soft Tofu: 3.7 per 100 grams
Speaking of saturated fats, all-purpose flour is 60% lower in saturated fats.
All-purpose flour and soft tofu contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.
All-purpose flour vs Soft Tofu Vitamins Content
This section will discuss the vitamin content of all-purpose flour and soft tofu.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
All-purpose flour has a higher amount of vitamin A, vitamin C, vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
However, soft tofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin E.
All-purpose flour and soft tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins all-purpose flour and soft tofu contain side by side, so you can easily compare them.
|All-purpose flour||Soft Tofu|
|Vitamin A||0||7 IU|
|Vitamin C||0||0.2 mg|
|Vitamin B1 (Thiamine)||0.12 mg||0.047 mg|
|Vitamin B2 (Riboflavin)||0.04 mg||0.037 mg|
|Vitamin B3 (Niacin)||1.25 mg||0.535 mg|
|Vitamin B5 (Pantothenic acid)||0.438 mg||0.051 mg|
|Vitamin B6 (Pyroxidine)||0.044 mg||0.052 mg|
|Vitamin B9 (Folate)||26 µg||44 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.06 mg||0.01 mg|
|Vitamin K||0.3 µg||2 µg|
All-purpose flour vs Soft Tofu Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the all-purpose flour and soft tofu comparison focuses on their mineral content.
All-purpose flour is a better source of calcium, copper, magnesium, potassium, and sodium than soft tofu.
On the other hand, soft tofu is a higher amount of iron, manganese, phosphorus, selenium, and zinc.
All-purpose flour and soft tofu contain the same amount of fluoride.
Check out the table below to learn how all-purpose flour and soft tofu compare when it comes to mineral content.
|All-purpose flour||Soft Tofu|
|Calcium||15 mg||111 mg|
|Copper||0.144 mg||0.157 mg|
|Iron||1.17 mg||1.11 mg|
|Magnesium||22 mg||27 mg|
|Manganese||0.682 mg||0.389 mg|
|Phosphorus||108 mg||92 mg|
|Potassium||107 mg||120 mg|
|Selenium||33.9 µg||8.9 µg|
|Sodium||2 mg||8 mg|
|Zinc||0.7 mg||0.64 mg|
The Final Word
All-purpose flour and soft tofu are highly nutritious and a great addition to a plant-based diet.
Both all-purpose flour and soft tofu are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
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