Teff vs Tofu: How To Choose?

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

Teff

Teff (Eragrostis tef) is a small, gluten-free ancient grain that is native to Ethiopia and Eritrea.

It is a good source of iron, calcium, zinc, and B vitamins like niacin and thiamin. It is also a good source of dietary fiber, protein, and essential amino acids.

Teff has been linked to various health benefits, including improved blood sugar control and weight management. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Teff can be cooked and eaten as a porridge, added to soups and stews, or ground into flour to make bread, pancakes, and other baked goods. It can also be used as a replacement for grains like quinoa, millet, or oats in recipes.

Teff is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

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

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.

Teff 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 teff vs tofu.

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

Teff 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 teff for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 367 calories per 100 grams of teff.

However, both teff 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.

Teff vs Tofu Protein

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

Teff offers around 39% more protein than tofu.

Teff has 13.3 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Teff 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 teff and tofu.

The total amount of carbohydrates is around 97% higher in teff than in tofu. It have 73.1 grams per 100 grams, compared to 1.9 grams in tofu.

There’s less sugar in tofu than in teff, 60% precisely.

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

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

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

With 2.2 grams of fiber per portion, teff is a better source of fiber than tofu which teff offers 0.1 grams per portion.

Teff vs Tofu Fats

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

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

Total fat in teff and tofu:

• Teff: 2.4 grams per 100 grams
• Tofu: 4.8 per 100 grams

Speaking of saturated fats, teff is 43% lower in saturated fats.

Teff and tofu contain 0.4 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Teff vs Tofu Vitamins Content

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

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

Teff has a higher amount of vitamin A, vitamin C, vitamin B9 (Folate), 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), and vitamin E.

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

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

Teff 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 teff and tofu comparison focuses on their mineral content.

Teff is a better source of calcium, and selenium than tofu.

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

Teff and tofu contain the same amount of fluoride.

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

The Final Word

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

Both teff 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.