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All-purpose flour vs Tofu: Which Is Healthier?

This article explains the key similarities and differences between all-purpose flour and tofu, foods from the grains and legumes food groups. Read on to learn more about the all-purpose flour vs tofu comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 22, 2023.

Although all-purpose flour and tofu belong to different food groups, while all-purpose flour belong is a grain, and 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 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 tofu compare specifically.

All-purpose flour

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).


Tofu, also known as bean curd, is a popular plant-based alternative to dairy products that is made from soybeans.

Tofu is native to China and has been used as a dietary staple for thousands of years. It is a versatile ingredient that can be used in various dishes, such as soups, stews, and stir-fries.

One of the main health benefits of tofu is its high protein content. Tofu is made from soybeans, which are a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Tofu is also low in calories and fat, making it a good choice for those looking to manage their weight.

It is also rich in nutrients important for vegans such as iron, calcium, and manganese, and it contains many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, tofu has been shown to have a number of positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Tofu is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

All-purpose flour vs 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 tofu.

This comparison will start by comparing the caloric value of all-purpose flour and tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

All-purpose flourTofu
Energy364 kcal76 kcal
Carbs76.3 g1.87 g
Sugar0.27 g0.62 g
Fiber2.7 g0.3 g
Protein10.3 g8.08 g
Fat0.98 g4.78 g
Saturated Fat0.155 g0.691 g

All-purpose flour vs 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 tofu vs all-purpose flour for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 364 calories per 100 grams of all-purpose flour.

However, both all-purpose flour and 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 Tofu Protein

Legumes and most legume products, including all-purpose flour and tofu, are important sources of plant-based protein.

All-purpose flour offers around 22% more protein than tofu.

All-purpose flour has 10.3 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

All-purpose flour vs 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 tofu.

The total amount of carbohydrates is around 98% higher in all-purpose flour than in tofu. It have 76.3 grams per 100 grams, compared to 1.9 grams in tofu.

There’s less sugar in all-purpose flour than in tofu, 50% precisely.

One handful of all-purpose flour (28 grams) contains 0.1 grams of sugar, while the same amount of tofu contains 0.2 grams.

Lastly, let’s take a look at the dietary fiber in all-purpose flour and 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 tofu which all-purpose flour offers 0.1 grams per portion.

All-purpose flour vs Tofu Fats

Like most other grains and legumes, with the exception of lupins and peanuts, all-purpose flour and tofu are low in fat.

Fats in all-purpose flour and tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in all-purpose flour and tofu:

  • All-purpose flour: 1 grams per 100 grams
  • Tofu: 4.8 per 100 grams

Speaking of saturated fats, all-purpose flour is 71% lower in saturated fats.

All-purpose flour and tofu contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

All-purpose flour vs Tofu Vitamins Content

This section will discuss the vitamin content of all-purpose flour and 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 B2 (Riboflavin), vitamin B6 (Pyroxidine), and vitamin K.

However, tofu has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin E.

All-purpose flour and 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 tofu contain side by side, so you can easily compare them.

All-purpose flourTofu
Vitamin A085 IU
Vitamin C00.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.12 mg0.081 mg
Vitamin B2 (Riboflavin)0.04 mg0.052 mg
Vitamin B3 (Niacin)1.25 mg0.195 mg
Vitamin B5 (Pantothenic acid)0.438 mg0.068 mg
Vitamin B6 (Pyroxidine)0.044 mg0.047 mg
Vitamin B9 (Folate)26 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.06 mg0.01 mg
Vitamin K0.3 µg2.4 µg

All-purpose flour vs 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 tofu comparison focuses on their mineral content.

All-purpose flour is a better source of calcium, copper, iron, magnesium, potassium, sodium, and zinc than tofu.

On the other hand, tofu is a higher amount of manganese, phosphorus, and selenium.

All-purpose flour and tofu contain the same amount of fluoride.

Check out the table below to learn how all-purpose flour and tofu compare when it comes to mineral content.

All-purpose flourTofu
Calcium15 mg350 mg
Copper0.144 mg0.193 mg
Iron1.17 mg5.36 mg
Magnesium22 mg30 mg
Manganese0.682 mg0.605 mg
Phosphorus108 mg97 mg
Potassium107 mg121 mg
Selenium33.9 µg8.9 µg
Sodium2 mg7 mg
Zinc0.7 mg0.8 mg

The Final Word

All-purpose flour and tofu are highly nutritious and a great addition to a plant-based diet.

Both all-purpose flour and 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.


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