Whole-grain cornmeal vs Tofu: Which One is Better for You?

Although whole-grain cornmeal and tofu belong to different food groups, while whole-grain cornmeal 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 whole-grain cornmeal 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 whole-grain cornmeal and tofu compare specifically.

Whole-grain cornmeal

Whole-grain cornmeal (Zea mays) is made by grinding whole corn kernels into a fine or coarse powder. It is considered a whole grain because it contains all three parts of the corn kernel: the germ, bran, and endosperm.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like vitamin B3, iron and zinc. It also contains antioxidants, such as carotenoids, flavonoids, and phenolic acids, that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain cornmeal is commonly used in traditional American cuisine, such as cornbread, polenta, and grits. It can also be used as a coating for fish and meats, as an ingredient in baking, and as a thickener in soups and sauces. It is a healthier option than refined cornmeal as it retains all the nutrients from the corn kernel and provides more fiber.

Whole-grain cornmeal is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin B5 (Pantothenic acid), 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.

Whole-grain cornmeal 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 whole-grain cornmeal vs tofu.

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

Whole-grain cornmeal 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 whole-grain cornmeal for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 362 calories per 100 grams of whole-grain cornmeal.

However, both whole-grain cornmeal 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.

Whole-grain cornmeal vs Tofu Protein

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

Whole-grain cornmeal offers around 0% more protein than tofu.

Whole-grain cornmeal has 8.1 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Whole-grain cornmeal 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 whole-grain cornmeal and tofu.

The total amount of carbohydrates is around 98% higher in whole-grain cornmeal than in tofu. It have 76.9 grams per 100 grams, compared to 1.9 grams in tofu.

One handful of whole-grain cornmeal and tofu (28 grams) contains 0.2 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in whole-grain cornmeal 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, whole-grain cornmeal is a better source of fiber than tofu which whole-grain cornmeal offers 0.1 grams per portion.

Whole-grain cornmeal vs Tofu Fats

Like most other grains and legumes, with the exception of lupins and peanuts, whole-grain cornmeal and tofu are low in fat.

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

Total fat in whole-grain cornmeal and tofu:

• Whole-grain cornmeal: 3.6 grams per 100 grams
• Tofu: 4.8 per 100 grams

Speaking of saturated fats, whole-grain cornmeal is 29% lower in saturated fats.

Whole-grain cornmeal and tofu contain 0.5 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Whole-grain cornmeal vs Tofu Vitamins Content

This section will discuss the vitamin content of whole-grain cornmeal and tofu.

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

Whole-grain cornmeal has a higher amount of vitamin C, and vitamin K.

However, tofu has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Whole-grain cornmeal and tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Whole-grain cornmeal 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 whole-grain cornmeal and tofu comparison focuses on their mineral content.

Whole-grain cornmeal is a better source of calcium, iron, and manganese than tofu.

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

Whole-grain cornmeal and tofu contain the same amount of copper, and fluoride.

Check out the table below to learn how whole-grain cornmeal and tofu compare when it comes to mineral content.

The Final Word

Whole-grain cornmeal and tofu are highly nutritious and a great addition to a plant-based diet.

Both whole-grain cornmeal 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.