Quinoa vs Tofu: How Do They Compare?

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

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.

Quinoa 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 quinoa vs tofu.

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

Quinoa 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 quinoa for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 368 calories per 100 grams of quinoa.

However, both quinoa 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.

Quinoa vs Tofu Protein

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

Quinoa offers around 43% more protein than tofu.

Quinoa has 14.1 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Quinoa 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 quinoa and tofu.

The total amount of carbohydrates is around 97% higher in quinoa than in tofu. It have 64.2 grams per 100 grams, compared to 1.9 grams in tofu.

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

One handful of 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 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 tofu which quinoa offers 0.1 grams per portion.

Quinoa vs Tofu Fats

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

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

Total fat in quinoa and tofu:

• Quinoa: 6.1 grams per 100 grams
• Tofu: 4.8 per 100 grams

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

Quinoa vs Tofu Vitamins Content

This section will discuss the vitamin content of quinoa and 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, 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 tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Quinoa 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 quinoa and tofu comparison focuses on their mineral content.

Quinoa 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.

Quinoa and tofu contain the same amount of fluoride.

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

The Final Word

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

Both quinoa 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.