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  6. Tofu vs. Meatball

Tofu vs. Meatball — In-Depth Nutrition Comparison

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How are Tofu and Meatball different?

  • Tofu is richer in Calcium, Manganese, Copper, and Iron, while Meatball is higher in Vitamin B12, Vitamin B3, and Vitamin B5.
  • Tofu covers your daily need of Calcium 60% more than Meatball.
  • Tofu contains 4 times more Manganese than Meatball. Tofu contains 1.181mg of Manganese, while Meatball contains 0.282mg.
  • Tofu is lower in Saturated Fat.

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

Infographic

Tofu vs Meatball 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.
Tofu
Tofu
7
:
3
Meatball
Meatball
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%
Contains more Phosphorus +25.8%
Contains more Potassium +24.9%
Equal in Zinc - 1.66
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Meatball
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 67% 23% 103% 27% 87% 46% 41% 37% 84%
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%
Contains more Phosphorus +25.8%
Contains more Potassium +24.9%
Equal in Zinc - 1.66

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.
Tofu
Tofu
3
:
9
Meatball
Meatball
Contains more Vitamin A +127.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.2%
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 +∞%
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%
Meatball
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%
Contains more Vitamin A +127.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.2%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Meatball
Meatball
Contains more Protein +19.9%
Contains more Water +30.1%
Contains more Fats +154.7%
Contains more Carbs +189.9%
Contains more Other +18.6%
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
Meatball
14% 22% 8% 54%
Protein: 14.4 g
Fats: 22.21 g
Carbs: 8.06 g
Water: 53.67 g
Other: 1.66 g
Contains more Protein +19.9%
Contains more Water +30.1%
Contains more Fats +154.7%
Contains more Carbs +189.9%
Contains more Other +18.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Meatball
Meatball
Contains less Saturated Fat -83.5%
Contains more Polyunsaturated fat +47.1%
Contains more Monounsaturated Fat +377.3%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Meatball
38% 46% 17%
Saturated Fat: 7.627 g
Monounsaturated Fat: 9.188 g
Polyunsaturated fat: 3.346 g
Contains less Saturated Fat -83.5%
Contains more Polyunsaturated fat +47.1%
Contains more Monounsaturated Fat +377.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Meatball
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 Tofu Meatball Opinion
Net carbs 0.48g 5.76g Meatball
Protein 17.27g 14.4g Tofu
Fats 8.72g 22.21g Meatball
Carbs 2.78g 8.06g Meatball
Calories 144kcal 286kcal Meatball
Starch 2.25g Meatball
Fructose 0.21g Meatball
Sugar 3.47g Tofu
Fiber 2.3g 2.3g
Calcium 683mg 80mg Tofu
Iron 2.66mg 1.77mg Tofu
Magnesium 58mg 31mg Tofu
Phosphorus 190mg 239mg Meatball
Potassium 237mg 296mg Meatball
Sodium 14mg 666mg Tofu
Zinc 1.57mg 1.66mg Meatball
Copper 0.378mg 0.123mg Tofu
Manganese 1.181mg 0.282mg Tofu
Selenium 17.4µg 15.3µg Tofu
Vitamin A 166IU 73IU Tofu
Vitamin A RAE 22µg Meatball
Vitamin E 0.42mg Meatball
Vitamin D 0IU 2IU Meatball
Vitamin D 0µg 0.1µg Meatball
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.136mg Tofu
Vitamin B2 0.102mg 0.23mg Meatball
Vitamin B3 0.381mg 3.108mg Meatball
Vitamin B5 0.133mg 0.924mg Meatball
Vitamin B6 0.092mg 0.202mg Meatball
Folate 29µg 36µg Meatball
Vitamin B12 0µg 1µg 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 0mg 66mg Tofu
Trans Fat 0g 0.577g Tofu
Saturated Fat 1.261g 7.627g Tofu
Omega-3 - DHA 0.004g Meatball
Omega-3 - EPA 0.005g Meatball
Omega-3 - DPA 0.013g Meatball
Monounsaturated Fat 1.925g 9.188g Meatball
Polyunsaturated fat 4.921g 3.346g 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
Tofu Meatball
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
11%
Tofu
36%
Meatball
Minerals Daily Need Coverage Score
87%
Tofu
53%
Meatball

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171638/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.