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Whole-wheat flour vs Tofu: What’s The Difference?

This article explains the key similarities and differences between whole-wheat flour and tofu, foods from the grains and legumes food groups. Read on to learn more about the whole-wheat flour vs tofu comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 9, 2023.

Although whole-wheat flour and tofu belong to different food groups, while whole-wheat flour 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-wheat flour 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-wheat flour and tofu compare specifically.

Whole-wheat flour

Whole-grain wheat flour (Triticum aestivum) is made by grinding the entire wheat kernel into a fine powder. It is considered a whole grain because it contains all three parts of the wheat kernel: the bran, germ, and endosperm.

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

Whole-grain wheat flour is commonly used in baking bread, pastries, and other baked goods and can also be used as a thickener for soups and sauces. It is a healthier option than refined flour as it retains all the nutrients from the wheat kernel and provides more fiber.

Whole-wheat flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.


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-wheat flour 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-wheat flour vs tofu.

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

Whole-wheat flourTofu
Energy340 kcal76 kcal
Carbs72 g1.87 g
Sugar0.41 g0.62 g
Fiber10.7 g0.3 g
Protein13.2 g8.08 g
Fat2.5 g4.78 g
Saturated Fat0.43 g0.691 g

Whole-wheat flour 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-wheat flour for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 340 calories per 100 grams of whole-wheat flour.

However, both whole-wheat flour 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-wheat flour vs Tofu Protein

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

Whole-wheat flour offers around 39% more protein than tofu.

Whole-wheat flour has 13.2 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Whole-wheat flour 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-wheat flour and tofu.

The total amount of carbohydrates is around 97% higher in whole-wheat flour than in tofu. It have 72 grams per 100 grams, compared to 1.9 grams in tofu.

There’s less sugar in whole-wheat flour than in tofu, 50% precisely.

One handful of whole-wheat flour (28 grams) contains 0.1 grams of sugar, while the same amount of tofu contains 0.2 grams.

Lastly, let’s take a look at the dietary fiber in whole-wheat flour and tofu.

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

With 3 grams of fiber per portion, whole-wheat flour is a better source of fiber than tofu which whole-wheat flour offers 0.1 grams per portion.

Whole-wheat flour vs Tofu Fats

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

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

Total fat in whole-wheat flour and tofu:

  • Whole-wheat flour: 2.5 grams per 100 grams
  • Tofu: 4.8 per 100 grams

Speaking of saturated fats, whole-wheat flour is 43% lower in saturated fats.

Whole-wheat flour and tofu contain 0.4 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Whole-wheat flour vs Tofu Vitamins Content

This section will discuss the vitamin content of whole-wheat flour and tofu.

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

Whole-wheat flour 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.

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

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

Whole-wheat flourTofu
Vitamin A9 IU85 IU
Vitamin C00.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.502 mg0.081 mg
Vitamin B2 (Riboflavin)0.165 mg0.052 mg
Vitamin B3 (Niacin)4.96 mg0.195 mg
Vitamin B5 (Pantothenic acid)0.603 mg0.068 mg
Vitamin B6 (Pyroxidine)0.407 mg0.047 mg
Vitamin B9 (Folate)44 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.71 mg0.01 mg
Vitamin K1.9 µg2.4 µg

Whole-wheat flour 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-wheat flour and tofu comparison focuses on their mineral content.

Whole-wheat flour is a better source of calcium, iron, and sodium than tofu.

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

Whole-wheat flour and tofu contain the same amount of fluoride.

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

Whole-wheat flourTofu
Calcium34 mg350 mg
Copper0.41 mg0.193 mg
Iron3.6 mg5.36 mg
Magnesium137 mg30 mg
Manganese4.07 mg0.605 mg
Phosphorus357 mg97 mg
Potassium363 mg121 mg
Selenium61.8 µg8.9 µg
Sodium2 mg7 mg
Zinc2.6 mg0.8 mg

The Final Word

Whole-wheat flour and tofu are highly nutritious and a great addition to a plant-based diet.

Both whole-wheat flour 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.


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