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Buckwheat flour vs Tofu: What’s The Difference?

This article explains the key similarities and differences between buckwheat flour and tofu, foods from the grains and legumes food groups. Read on to learn more about the buckwheat flour vs tofu comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 25, 2023.

Although buckwheat flour and tofu belong to different food groups, while buckwheat 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 buckwheat 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 buckwheat flour and tofu compare specifically.

Buckwheat flour

Buckwheat flour (Fagopyrum esculentum) is made from ground buckwheat groats, which are the hulled seeds of the buckwheat plant. It has a nutty, earthy flavor and a dark color due to the presence of polyphenols.

Buckwheat flour is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also a good source of protein, antioxidants, and flavonoids, making it a valuable food for vegetarians and vegans.

Buckwheat flour is commonly used in baking, particularly in traditional dishes like soba noodles, crepes, and blinis. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Buckwheat flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.

Buckwheat flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin K.


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.

Buckwheat 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 buckwheat flour vs tofu.

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

Buckwheat flourTofu
Energy335 kcal76 kcal
Carbs70.6 g1.87 g
Sugar2.6 g0.62 g
Fiber10 g0.3 g
Protein12.6 g8.08 g
Fat3.1 g4.78 g
Saturated Fat0.677 g0.691 g

Buckwheat 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 buckwheat flour for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 335 calories per 100 grams of buckwheat flour.

However, both buckwheat 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.

Buckwheat flour vs Tofu Protein

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

Buckwheat flour offers around 36% more protein than tofu.

Buckwheat flour has 12.6 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Buckwheat 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 buckwheat flour and tofu.

The total amount of carbohydrates is around 97% higher in buckwheat flour than in tofu. It have 70.6 grams per 100 grams, compared to 1.9 grams in tofu.

There’s less sugar in tofu than in buckwheat flour, 71% precisely.

One handful of tofu (28 grams) contains 0.2 grams of sugar, while the same amount of buckwheat flour contains 0.7 grams.

Lastly, let’s take a look at the dietary fiber in buckwheat flour and tofu.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.8 grams of fiber per portion, buckwheat flour is a better source of fiber than tofu which buckwheat flour offers 0.1 grams per portion.

Buckwheat flour vs Tofu Fats

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

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

Total fat in buckwheat flour and tofu:

  • Buckwheat flour: 3.1 grams per 100 grams
  • Tofu: 4.8 per 100 grams

Speaking of saturated fats, buckwheat flour and tofu contain the same amount of saturated fats, 0.7 grams per 100 grams.

Buckwheat flour vs Tofu Vitamins Content

This section will discuss the vitamin content of buckwheat flour and tofu.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Buckwheat flour has a higher amount of vitamin A, and vitamin C.

However, tofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Buckwheat flour and tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins buckwheat flour and tofu contain side by side, so you can easily compare them.

Buckwheat flourTofu
Vitamin A085 IU
Vitamin C00.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.417 mg0.081 mg
Vitamin B2 (Riboflavin)0.19 mg0.052 mg
Vitamin B3 (Niacin)6.15 mg0.195 mg
Vitamin B5 (Pantothenic acid)0.44 mg0.068 mg
Vitamin B6 (Pyroxidine)0.582 mg0.047 mg
Vitamin B9 (Folate)54 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.32 mg0.01 mg
Vitamin K7 µg2.4 µg

Buckwheat 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 buckwheat flour and tofu comparison focuses on their mineral content.

Buckwheat flour is a better source of calcium, iron, and selenium than tofu.

On the other hand, tofu is a higher amount of copper, magnesium, manganese, phosphorus, potassium, sodium, and zinc.

Buckwheat flour and tofu contain the same amount of fluoride.

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

Buckwheat flourTofu
Calcium41 mg350 mg
Copper0.515 mg0.193 mg
Iron4.06 mg5.36 mg
Magnesium251 mg30 mg
Manganese2.03 mg0.605 mg
Phosphorus337 mg97 mg
Potassium577 mg121 mg
Selenium5.7 µg8.9 µg
Sodium11 mg7 mg
Zinc3.12 mg0.8 mg

The Final Word

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

Both buckwheat 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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