Millet vs Tofu: How Do They Compare?

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

Written by Catherine Toledo, Journalist. Updated on February 14, 2023.

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

Millet

Millet (Panicum miliaceum) is an ancient grain that is grown in many parts of the world, including Africa, Asia, and Europe.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Millet has a mild and nutty flavor and can be used in a variety of ways. It can be cooked and eaten as a side dish, added to soups and stews, or ground into flour and used in baking. It can also be used as a replacement for other grains in recipes. It is often used in traditional African and Asian dishes and an important food source for people in these regions.

Millet is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Tofu

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.

Millet 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 millet vs tofu.

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

MilletTofu
Energy378 kcal76 kcal
Carbs72.8 g1.87 g
Sugar0 g0.62 g
Fiber8.5 g0.3 g
Protein11 g8.08 g
Fat4.22 g4.78 g
Saturated Fat0.723 g0.691 g

Millet 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 millet for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 378 calories per 100 grams of millet.

However, both millet 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.

Millet vs Tofu Protein

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

Millet offers around 27% more protein than tofu.

Millet has 11 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Millet 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 millet and tofu.

The total amount of carbohydrates is around 97% higher in millet than in tofu. It have 72.8 grams per 100 grams, compared to 1.9 grams in tofu.

There’s less sugar in millet than in tofu, 100% precisely.

One handful of millet (28 grams) contains 0 grams of sugar, while the same amount of tofu contains 0.2 grams.

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

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

With 2.4 grams of fiber per portion, millet is a better source of fiber than tofu which millet offers 0.1 grams per portion.

Millet vs Tofu Fats

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

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

Total fat in millet and tofu:

  • Millet: 4.2 grams per 100 grams
  • Tofu: 4.8 per 100 grams

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

Millet vs Tofu Vitamins Content

This section will discuss the vitamin content of millet and tofu.

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

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

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), and vitamin E.

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

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

MilletTofu
Vitamin A085 IU
Vitamin C00.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.421 mg0.081 mg
Vitamin B2 (Riboflavin)0.29 mg0.052 mg
Vitamin B3 (Niacin)4.72 mg0.195 mg
Vitamin B5 (Pantothenic acid)0.848 mg0.068 mg
Vitamin B6 (Pyroxidine)0.384 mg0.047 mg
Vitamin B9 (Folate)85 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.05 mg0.01 mg
Vitamin K0.9 µg2.4 µg

Millet 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 millet and tofu comparison focuses on their mineral content.

Millet is a better source of calcium, iron, selenium, and sodium than tofu.

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

Millet and tofu contain the same amount of fluoride.

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

MilletTofu
Calcium8 mg350 mg
Copper0.75 mg0.193 mg
Fluoride00
Iron3.01 mg5.36 mg
Magnesium114 mg30 mg
Manganese1.63 mg0.605 mg
Phosphorus285 mg97 mg
Potassium195 mg121 mg
Selenium2.7 µg8.9 µg
Sodium5 mg7 mg
Zinc1.68 mg0.8 mg

The Final Word

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

Both millet 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.

Sources

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