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Corn vs. Tofu — In-Depth Nutrition Comparison

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The main differences between Corn and Tofu

  • Corn is richer in Vitamin B5, and Vitamin B3, yet Tofu is richer in Calcium, Manganese, Copper, Selenium, Iron, Phosphorus, Zinc, and Magnesium.
  • Daily need coverage for Calcium from Tofu is 68% higher.
  • Corn contains 6 times more Vitamin B5 than Tofu. Corn contains 0.792mg of Vitamin B5, while Tofu contains 0.133mg.

Food types used in this article are Corn, sweet, yellow, cooked, boiled, drained, without salt and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Corn vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn
Corn
1
:
9
Tofu
Tofu
Contains less Sodium -92.9%
Contains more Calcium +22666.7%
Contains more Iron +491.1%
Contains more Magnesium +123.1%
Contains more Phosphorus +146.8%
Contains more Zinc +153.2%
Contains more Copper +671.4%
Contains more Manganese +607.2%
Contains more Selenium +8600%
Equal in Potassium - 237
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains less Sodium -92.9%
Contains more Calcium +22666.7%
Contains more Iron +491.1%
Contains more Magnesium +123.1%
Contains more Phosphorus +146.8%
Contains more Zinc +153.2%
Contains more Copper +671.4%
Contains more Manganese +607.2%
Contains more Selenium +8600%
Equal in Potassium - 237

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn
Corn
7
:
3
Tofu
Tofu
Contains more Vitamin A +58.4%
Contains more Vitamin C +2650%
Contains more Vitamin B3 +341.7%
Contains more Vitamin B5 +495.5%
Contains more Vitamin B6 +51.1%
Contains more Vitamin B1 +69.9%
Contains more Vitamin B2 +78.9%
Contains more Folate +26.1%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin A +58.4%
Contains more Vitamin C +2650%
Contains more Vitamin B3 +341.7%
Contains more Vitamin B5 +495.5%
Contains more Vitamin B6 +51.1%
Contains more Vitamin B1 +69.9%
Contains more Vitamin B2 +78.9%
Contains more Folate +26.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
2
:
3
Tofu
Tofu
Contains more Carbs +654.7%
Contains more Protein +406.5%
Contains more Fats +481.3%
Contains more Other +100%
Equal in Water - 69.83
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +654.7%
Contains more Protein +406.5%
Contains more Fats +481.3%
Contains more Other +100%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
1
:
2
Tofu
Tofu
Contains less Saturated Fat -84.4%
Contains more Monounsaturated Fat +414.7%
Contains more Polyunsaturated fat +716.1%
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -84.4%
Contains more Monounsaturated Fat +414.7%
Contains more Polyunsaturated fat +716.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn Tofu
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn Tofu Opinion
Net carbs 18.58g 0.48g Corn
Protein 3.41g 17.27g Tofu
Fats 1.5g 8.72g Tofu
Carbs 20.98g 2.78g Corn
Calories 96kcal 144kcal Tofu
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g Tofu
Fiber 2.4g 2.3g Corn
Calcium 3mg 683mg Tofu
Iron 0.45mg 2.66mg Tofu
Magnesium 26mg 58mg Tofu
Phosphorus 77mg 190mg Tofu
Potassium 218mg 237mg Tofu
Sodium 1mg 14mg Corn
Zinc 0.62mg 1.57mg Tofu
Copper 0.049mg 0.378mg Tofu
Manganese 0.167mg 1.181mg Tofu
Selenium 0.2µg 17.4µg Tofu
Vitamin A 263IU 166IU Corn
Vitamin A RAE 13µg Corn
Vitamin E 0.09mg Corn
Vitamin C 5.5mg 0.2mg Corn
Vitamin B1 0.093mg 0.158mg Tofu
Vitamin B2 0.057mg 0.102mg Tofu
Vitamin B3 1.683mg 0.381mg Corn
Vitamin B5 0.792mg 0.133mg Corn
Vitamin B6 0.139mg 0.092mg Corn
Folate 23µg 29µg Tofu
Vitamin K 0.4µg Corn
Tryptophan 0.023mg 0.235mg Tofu
Threonine 0.133mg 0.785mg Tofu
Isoleucine 0.133mg 0.849mg Tofu
Leucine 0.358mg 1.392mg Tofu
Lysine 0.141mg 0.883mg Tofu
Methionine 0.069mg 0.211mg Tofu
Phenylalanine 0.155mg 0.835mg Tofu
Valine 0.191mg 0.87mg Tofu
Histidine 0.091mg 0.431mg Tofu
Saturated Fat 0.197g 1.261g Corn
Monounsaturated Fat 0.374g 1.925g Tofu
Polyunsaturated fat 0.603g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Corn
11%
Tofu
Minerals Daily Need Coverage Score
14%
Corn
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.54g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 37)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 1.064g)
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.