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  6. Beef Liver raw vs. Tofu

Beef Liver raw vs. Tofu — In-Depth Nutrition Comparison

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Differences between beef Liver raw and tofu

  • Beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, and folate, while tofu has more calcium.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% higher.

The food types used in this comparison are Beef, variety meats and by-products, liver, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Beef Liver raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Tofu
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more PotassiumPotassium +32.1%
Contains more IronIron +84.2%
Contains more CopperCopper +2480.7%
Contains more ZincZinc +154.8%
Contains more PhosphorusPhosphorus +103.7%
Contains more SeleniumSelenium +128.2%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +13560%
Contains less SodiumSodium -79.7%
Contains more ManganeseManganese +281%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Tofu
Tofu
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +19.6%
Contains more Vitamin B2Vitamin B2 +2601%
Contains more Vitamin B3Vitamin B3 +3358%
Contains more Vitamin B5Vitamin B5 +5293.2%
Contains more Vitamin B6Vitamin B6 +1077.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +900%
Contains more CholineCholine +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Tofu
Tofu
2
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 ProteinProtein +17.9%
Contains more CarbsCarbs +39.9%
Contains more FatsFats +140.2%
~equal in Water ~69.83g
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +301.9%
Contains more Poly. FatPolyunsaturated fat +958.3%
~equal in Saturated fat ~1.261g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Liver raw Tofu DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.378mg 1042%
Vitamin A 4968µg 552%
Vitamin B2 2.755mg 0.102mg 204%
Vitamin B5 7.173mg 0.133mg 141%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.381mg 80%
Vitamin B6 1.083mg 0.092mg 76%
Calcium 5mg 683mg 68%
Folate 290µg 29µg 65%
Choline 333.3mg 61%
Selenium 39.7µg 17.4µg 41%
Manganese 0.31mg 1.181mg 38%
Polyunsaturated fat 0.465g 4.921g 30%
Iron 4.9mg 2.66mg 28%
Phosphorus 387mg 190mg 28%
Zinc 4mg 1.57mg 22%
Magnesium 18mg 58mg 10%
Fiber 0g 2.3g 9%
Fats 3.63g 8.72g 8%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Protein 20.36g 17.27g 6%
Monounsaturated fat 0.479g 1.925g 4%
Vitamin E 0.38mg 3%
Vitamin B1 0.189mg 0.158mg 3%
Vitamin K 3.1µg 3%
Sodium 69mg 14mg 2%
Potassium 313mg 237mg 2%
Vitamin C 1.3mg 0.2mg 1%
Calories 135kcal 144kcal 0%
Carbs 3.89g 2.78g 0%
Net carbs 3.89g 0.48g N/A
Trans fat 0.17g 0g N/A
Saturated fat 1.233g 1.261g 0%
Tryptophan 0.263mg 0.235mg 0%
Threonine 0.869mg 0.785mg 0%
Isoleucine 0.967mg 0.849mg 0%
Leucine 1.91mg 1.392mg 0%
Lysine 1.607mg 0.883mg 0%
Methionine 0.543mg 0.211mg 0%
Phenylalanine 1.084mg 0.835mg 0%
Valine 1.26mg 0.87mg 0%
Histidine 0.629mg 0.431mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver raw Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
855%
Beef Liver raw
9%
Tofu
Minerals Daily Need Coverage Score
402%
Beef Liver raw
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 275mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Beef Liver raw
Beef Liver raw is lower in Saturated fat (difference - 0.028g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Beef Liver raw
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.