Quinoa vs Firm Tofu: How Do They Compare?

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

Quinoa

Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.

It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.

Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.

It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.

Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and 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).

Quinoa 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 quinoa vs firm tofu.

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

Quinoa 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 quinoa for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 368 calories per 100 grams of quinoa.

However, both quinoa 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.

Quinoa vs Firm Tofu Protein

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

Firm Tofu offers around 18% more protein than quinoa.

Firm Tofu has 17.3 grams of protein per 100 grams, while quinoa has 14.1 grams of protein per 100 grams.

Quinoa 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 quinoa and firm tofu.

The total amount of carbohydrates is around 96% higher in quinoa than in firm tofu. It have 64.2 grams per 100 grams, compared to 2.8 grams in firm tofu.

There’s less sugar in firm tofu than in quinoa, 50% precisely.

One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of quinoa contains 0.4 grams.

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

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

With 2 grams of fiber per portion, quinoa is a better source of fiber than firm tofu which quinoa offers 0.6 grams per portion.

Quinoa vs Firm Tofu Fats

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

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

Total fat in quinoa and firm tofu:

• Quinoa: 6.1 grams per 100 grams
• Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, quinoa is 46% lower in saturated fats.

Quinoa and firm tofu contain 0.7 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Quinoa vs Firm Tofu Vitamins Content

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

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

Quinoa 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.

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

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

Quinoa 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 quinoa and firm tofu comparison focuses on their mineral content.

Quinoa is a better source of calcium, selenium, and sodium than firm tofu.

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

Quinoa and firm tofu contain the same amount of fluoride.

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

The Final Word

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

Both quinoa 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.