Semolina vs Soft Tofu: Which Is Healthier?
Although semolina and soft tofu belong to different food groups, while semolina belong is a grain, and soft 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 semolina and soft 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 semolina and soft tofu compare specifically.
Semolina (Triticum durum) is a coarse, granular flour that is made from the hard durum wheat, a type of wheat that is high in gluten and protein.
It is a good source of carbohydrates, protein, and small amounts of minerals like iron and zinc. It is also rich in B vitamins such as niacin and thiamin.
Semolina is commonly used in the production of pasta and other traditional Italian dishes like couscous and gnocchi. It is also used in some breads, pastries, and other baked goods. It gives pasta a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.
Semolina is gluten-rich, thus, it is not suitable for people with gluten sensitivities or celiac disease. Semolina can be enjoyed in moderate portions as part of a balanced diet, combined with vegetables, lean protein sources, and healthy fats.
Semolina is not an excellent source of any particular vitamin.
However, it contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).
Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.
In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.
It also has a milder, slightly sweeter taste than regular tofu.
Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.
In terms of nutritional value, both soft and regular tofu are good sources 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.
Soft Tofu is not an excellent source of any particular vitamin.
However, it also contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).
Semolina vs Soft Tofu Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing semolina vs soft tofu.
This comparison will start by comparing the caloric value of semolina and soft tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||360 kcal||61 kcal|
|Carbs||72.8 g||1.18 g|
|Sugar||2.67 g||0.7 g|
|Fiber||3.9 g||0.2 g|
|Protein||12.7 g||7.17 g|
|Fat||1.05 g||3.69 g|
|Saturated Fat||0.15 g||0.533 g|
Semolina vs Soft 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 soft tofu vs semolina for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 360 calories per 100 grams of semolina.
However, both semolina and soft 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.
Semolina vs Soft Tofu Protein
Legumes and most legume products, including semolina and soft tofu, are important sources of plant-based protein.
Semolina offers around 44% more protein than soft tofu.
Semolina has 12.7 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.
Semolina vs Soft 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 semolina and soft tofu.
The total amount of carbohydrates is around 98% higher in semolina than in soft tofu. It have 72.8 grams per 100 grams, compared to 1.2 grams in soft tofu.
There’s less sugar in soft tofu than in semolina, 71% precisely.
One handful of soft tofu (28 grams) contains 0.2 grams of sugar, while the same amount of semolina contains 0.7 grams.
Lastly, let’s take a look at the dietary fiber in semolina and soft tofu.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 1.1 grams of fiber per portion, semolina is a better source of fiber than soft tofu which semolina offers 0.1 grams per portion.
Semolina vs Soft Tofu Fats
Like most other grains and legumes, with the exception of lupins and peanuts, semolina and soft tofu are low in fat.
Fats in semolina and soft tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in semolina and soft tofu:
- Semolina: 1.1 grams per 100 grams
- Soft Tofu: 3.7 per 100 grams
Speaking of saturated fats, semolina is 60% lower in saturated fats.
Semolina and soft tofu contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.
Semolina vs Soft Tofu Vitamins Content
This section will discuss the vitamin content of semolina and soft tofu.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Semolina has a higher amount of vitamin A, vitamin C, and vitamin K.
However, soft 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.
Semolina and soft tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins semolina and soft tofu contain side by side, so you can easily compare them.
|Vitamin A||0||7 IU|
|Vitamin C||0||0.2 mg|
|Vitamin B1 (Thiamine)||0.28 mg||0.047 mg|
|Vitamin B2 (Riboflavin)||0.08 mg||0.037 mg|
|Vitamin B3 (Niacin)||3.31 mg||0.535 mg|
|Vitamin B5 (Pantothenic acid)||0.58 mg||0.051 mg|
|Vitamin B6 (Pyroxidine)||0.103 mg||0.052 mg|
|Vitamin B9 (Folate)||72 µg||44 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.11 mg||0.01 mg|
|Vitamin K||0.1 µg||2 µg|
Semolina vs Soft 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 semolina and soft tofu comparison focuses on their mineral content.
Semolina is a better source of calcium, and sodium than soft tofu.
On the other hand, soft tofu is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.
Semolina and soft tofu contain the same amount of fluoride.
Check out the table below to learn how semolina and soft tofu compare when it comes to mineral content.
|Calcium||17 mg||111 mg|
|Copper||0.189 mg||0.157 mg|
|Iron||1.23 mg||1.11 mg|
|Magnesium||47 mg||27 mg|
|Manganese||0.619 mg||0.389 mg|
|Phosphorus||136 mg||92 mg|
|Potassium||186 mg||120 mg|
|Selenium||63.2 µg||8.9 µg|
|Sodium||1 mg||8 mg|
|Zinc||1.05 mg||0.64 mg|
The Final Word
Semolina and soft tofu are highly nutritious and a great addition to a plant-based diet.
Both semolina and soft 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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