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Meatball vs. Tofu — In-Depth Nutrition Comparison

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How are Meatball and Tofu different?

  • Meatball is richer in Vitamin B12, Vitamin B3, and Vitamin B5, while Tofu is higher in Calcium, Manganese, Copper, and Iron.
  • Tofu covers your daily need of Calcium 60% more than Meatball.
  • Tofu is lower in Cholesterol.

Meatballs, frozen, Italian style and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Meatball vs Tofu infographic
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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.
:
7
Tofu
Contains more Phosphorus +25.8%
Contains more Potassium +24.9%
Contains more Calcium +753.8%
Contains more Iron +50.3%
Contains more Magnesium +87.1%
Contains less Sodium -97.9%
Contains more Copper +207.3%
Contains more Manganese +318.8%
Contains more Selenium +13.7%
Equal in Zinc - 1.57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 67% 23% 103% 27% 87% 46% 41% 37% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Phosphorus +25.8%
Contains more Potassium +24.9%
Contains more Calcium +753.8%
Contains more Iron +50.3%
Contains more Magnesium +87.1%
Contains less Sodium -97.9%
Contains more Copper +207.3%
Contains more Manganese +318.8%
Contains more Selenium +13.7%
Equal in Zinc - 1.57

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.
:
3
Tofu
Contains more Vitamin D +∞%
Contains more Vitamin B2 +125.5%
Contains more Vitamin B3 +715.7%
Contains more Vitamin B5 +594.7%
Contains more Vitamin B6 +119.6%
Contains more Folate +24.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +127.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 9% 3% 0% 34% 54% 59% 56% 47% 27% 126% 21%
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 D +∞%
Contains more Vitamin B2 +125.5%
Contains more Vitamin B3 +715.7%
Contains more Vitamin B5 +594.7%
Contains more Vitamin B6 +119.6%
Contains more Folate +24.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +127.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Tofu
Contains more Fats +154.7%
Contains more Carbs +189.9%
Contains more Other +18.6%
Contains more Protein +19.9%
Contains more Water +30.1%
14% 22% 8% 54%
Protein: 14.4 g
Fats: 22.21 g
Carbs: 8.06 g
Water: 53.67 g
Other: 1.66 g
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 Fats +154.7%
Contains more Carbs +189.9%
Contains more Other +18.6%
Contains more Protein +19.9%
Contains more Water +30.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Tofu
Contains more Monounsaturated Fat +377.3%
Contains less Saturated Fat -83.5%
Contains more Polyunsaturated fat +47.1%
38% 46% 17%
Saturated Fat: 7.627 g
Monounsaturated Fat: 9.188 g
Polyunsaturated fat: 3.346 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +377.3%
Contains less Saturated Fat -83.5%
Contains more Polyunsaturated fat +47.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Meatball Tofu Opinion
Net carbs 5.76g 0.48g Meatball
Protein 14.4g 17.27g Tofu
Fats 22.21g 8.72g Meatball
Carbs 8.06g 2.78g Meatball
Calories 286kcal 144kcal Meatball
Starch 2.25g Meatball
Fructose 0.21g Meatball
Sugar 3.47g Tofu
Fiber 2.3g 2.3g
Calcium 80mg 683mg Tofu
Iron 1.77mg 2.66mg Tofu
Magnesium 31mg 58mg Tofu
Phosphorus 239mg 190mg Meatball
Potassium 296mg 237mg Meatball
Sodium 666mg 14mg Tofu
Zinc 1.66mg 1.57mg Meatball
Copper 0.123mg 0.378mg Tofu
Manganese 0.282mg 1.181mg Tofu
Selenium 15.3µg 17.4µg Tofu
Vitamin A 73IU 166IU Tofu
Vitamin A RAE 22µg Meatball
Vitamin E 0.42mg Meatball
Vitamin D 2IU 0IU Meatball
Vitamin D 0.1µg 0µg Meatball
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.136mg 0.158mg Tofu
Vitamin B2 0.23mg 0.102mg Meatball
Vitamin B3 3.108mg 0.381mg Meatball
Vitamin B5 0.924mg 0.133mg Meatball
Vitamin B6 0.202mg 0.092mg Meatball
Folate 36µg 29µg Meatball
Vitamin B12 1µg 0µg Meatball
Vitamin K 8.2µg Meatball
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Cholesterol 66mg 0mg Tofu
Trans Fat 0.577g 0g Tofu
Saturated Fat 7.627g 1.261g Tofu
Omega-3 - DHA 0.004g Meatball
Omega-3 - EPA 0.005g Meatball
Omega-3 - DPA 0.013g Meatball
Monounsaturated Fat 9.188g 1.925g Meatball
Polyunsaturated fat 3.346g 4.921g Tofu
Omega-6 - Eicosadienoic acid 0.07g Meatball
Omega-6 - Linoleic acid 2.815g Meatball
Omega-6 - Gamma-linoleic acid 0.005g Meatball
Omega-3 - ALA 0.163g Meatball
Omega-3 - Eicosatrienoic acid 0.012g Meatball
Omega-6 - Dihomo-gamma-linoleic acid 0.022g Meatball

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Meatball 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
36%
Meatball
11%
Tofu
Minerals Daily Need Coverage Score
53%
Meatball
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.47g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 652mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 6.366g)
Which food is lower in glycemic index?
Meatball
Meatball is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Meatball
Meatball is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171638/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.