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Buckwheat groats vs Firm Tofu: Which Is Healthier?

This article explains the key similarities and differences between buckwheat groats and firm tofu, foods from the grains and legumes food groups. Read on to learn more about the buckwheat groats vs firm tofu comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 24, 2023.

Although buckwheat groats and firm tofu belong to different food groups, while buckwheat groats belong is a grain, and firm 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 groats and firm 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 groats and firm tofu compare specifically.

Buckwheat groats

Buckwheat groats (Fagopyrum esculentum) are the hulled seeds of the buckwheat plant, which is not related to wheat, despite its name. They are triangular in shape and have a nutty, earthy flavor.

Buckwheat groats are a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. They are also a good source of protein and antioxidants, making them a valuable food for vegetarians and vegans.

Buckwheat groats can be used as a side dish added to soups and stews or ground into flour and used in baking. They are also gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.

Buckwheat groats are considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet. They are also a sustainable crop, as they can be grown in poor soil conditions and are resistant to pests and diseases.

Buckwheat groats is an excellent source of Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.

Firm Tofu

Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.

It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.

Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.

It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.

In addition to being a tasty and versatile food, firm tofu is a good source 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.

Firm Tofu is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Buckwheat groats vs Firm 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 groats vs firm tofu.

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

Buckwheat groatsFirm Tofu
Energy346 kcal144 kcal
Carbs75 g2.78 g
Sugar1.69 g0.7 g
Fiber10.3 g2.3 g
Protein11.7 g17.3 g
Fat2.71 g8.72 g
Saturated Fat0.591 g1.26 g

Buckwheat groats vs Firm 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 firm tofu vs buckwheat groats for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 346 calories per 100 grams of buckwheat groats.

However, both buckwheat groats and firm 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 groats vs Firm Tofu Protein

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

Firm Tofu offers around 32% more protein than buckwheat groats.

Firm Tofu has 17.3 grams of protein per 100 grams, while buckwheat groats has 11.7 grams of protein per 100 grams.

Buckwheat groats vs Firm 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 groats and firm tofu.

The total amount of carbohydrates is around 96% higher in buckwheat groats than in firm tofu. It have 75 grams per 100 grams, compared to 2.8 grams in firm tofu.

There’s less sugar in firm tofu than in buckwheat groats, 60% precisely.

One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of buckwheat groats contains 0.5 grams.

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

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

With 2.9 grams of fiber per portion, buckwheat groats is a better source of fiber than firm tofu which buckwheat groats offers 0.6 grams per portion.

Buckwheat groats vs Firm Tofu Fats

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

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

Total fat in buckwheat groats and firm tofu:

  • Buckwheat groats: 2.7 grams per 100 grams
  • Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, buckwheat groats is 54% lower in saturated fats.

Buckwheat groats and firm tofu contain 0.6 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Buckwheat groats vs Firm Tofu Vitamins Content

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

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

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

However, firm 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), and vitamin E.

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

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

Buckwheat groatsFirm Tofu
Vitamin A0166 IU
Vitamin C00.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.224 mg0.158 mg
Vitamin B2 (Riboflavin)0.271 mg0.102 mg
Vitamin B3 (Niacin)5.14 mg0.381 mg
Vitamin B5 (Pantothenic acid)1.23 mg0.133 mg
Vitamin B6 (Pyroxidine)0.353 mg0.092 mg
Vitamin B9 (Folate)42 µg29 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.19 mg0.01 mg
Vitamin K02 µg

Buckwheat groats vs Firm 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 groats and firm tofu comparison focuses on their mineral content.

Buckwheat groats is a better source of calcium, iron, selenium, and sodium than firm tofu.

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

Buckwheat groats and firm tofu contain the same amount of fluoride.

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

Buckwheat groatsFirm Tofu
Calcium17 mg683 mg
Copper0.624 mg0.378 mg
Fluoride00
Iron2.47 mg2.66 mg
Magnesium221 mg58 mg
Manganese1.62 mg1.18 mg
Phosphorus319 mg190 mg
Potassium320 mg237 mg
Selenium8.4 µg17.4 µg
Sodium11 mg14 mg
Zinc2.42 mg1.57 mg

The Final Word

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

Both buckwheat groats and firm 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.

Sources

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