foodstruct logo
Find food by nutritional value | Diet analysis

Tofu vs Maize - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 5.64g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 39)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.2)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.366g)
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Maize
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Maize
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Tofu
13
Maize
Mineral Summary Score
38
Tofu
13
Maize

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
6
:
2
Maize
Contains more Iron +930.8%
Contains more Calcium +17400%
Contains more Copper +257.4%
Contains more Zinc +73.9%
Contains less Sodium -53.3%
Contains more Potassium +123.1%
Contains more Magnesium +23.3%
Equal in Phosphorus - 89
Contains more Iron +930.8%
Contains more Calcium +17400%
Contains more Copper +257.4%
Contains more Zinc +73.9%
Contains less Sodium -53.3%
Contains more Potassium +123.1%
Contains more Magnesium +23.3%
Equal in Phosphorus - 89

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
1
:
8
Maize
Contains more Vitamin K +700%
Contains more Vitamin C +6700%
Contains more Vitamin A +120%
Contains more Vitamin E +600%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B3 +807.7%
Contains more Vitamin B5 +954.4%
Contains more Vitamin B6 +97.9%
Equal in Vitamin B2 - 0.055
Contains more Vitamin K +700%
Contains more Vitamin C +6700%
Contains more Vitamin A +120%
Contains more Vitamin E +600%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B3 +807.7%
Contains more Vitamin B5 +954.4%
Contains more Vitamin B6 +97.9%
Equal in Vitamin B2 - 0.055

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
48%
Tofu
20%
Maize
Carbohydrates
2%
Tofu
19%
Maize
Fats
22%
Tofu
6%
Maize

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Maize Opinion
Calories 76 86 Maize
Protein 8.08 3.27 Tofu
Fats 4.78 1.35 Tofu
Vitamin C 0.1 6.8 Maize
Carbs 1.87 18.7 Maize
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 0.52 Tofu
Calcium 350 2 Tofu
Potassium 121 270 Maize
Magnesium 30 37 Maize
Sugars 0.62 6.26 Maize
Fiber 0.3 2 Maize
Copper 0.193 0.054 Tofu
Zinc 0.8 0.46 Tofu
Starch 5.7 Maize
Phosphorus 97 89 Tofu
Sodium 7 15 Tofu
Vitamin A 85 187 Maize
Vitamin E 0.01 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.081 0.155 Maize
Vitamin B2 0.052 0.055 Maize
Vitamin B3 0.195 1.77 Maize
Vitamin B5 0.068 0.717 Maize
Vitamin B6 0.047 0.093 Maize
Vitamin B12 0 0
Vitamin K 2.4 0.3 Tofu
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.691 0.325 Maize
Monounsaturated Fat 1.056 0.432 Tofu
Polyunsaturated fat 2.699 0.487 Tofu
Tryptophan 0.12 0.023 Tofu
Threonine 0.402 0.129 Tofu
Isoleucine 0.435 0.129 Tofu
Leucine 0.713 0.348 Tofu
Lysine 0.452 0.137 Tofu
Methionine 0.108 0.067 Tofu
Phenylalanine 0.428 0.15 Tofu
Valine 0.446 0.185 Tofu
Histidine 0.221 0.089 Tofu
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.