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  6. Beef Liver raw vs. Tofu

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

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Important differences between beef Liver raw and tofu

  • Tofu has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, folate, and selenium.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.

The food varieties used in the comparison are Beef, variety meats, and by-products, liver, raw and Tofu, raw, regular, 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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +158.7%
Contains more CopperCopper +4954.4%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +299%
Contains more SeleniumSelenium +346.1%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +6900%
Contains less SodiumSodium -89.9%
Contains more ManganeseManganese +95.2%
~equal in Iron ~5.36mg

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +133.3%
Contains more Vitamin B2Vitamin B2 +5198.1%
Contains more Vitamin B3Vitamin B3 +6656.4%
Contains more Vitamin B5Vitamin B5 +10448.5%
Contains more Vitamin B6Vitamin B6 +2204.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +29.2%
Contains more FolateFolate +1833.3%
Contains more CholineCholine +1057.3%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Tofu DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.193mg 1062%
Vitamin A 4968µg 552%
Vitamin B2 2.755mg 0.052mg 208%
Vitamin B5 7.173mg 0.068mg 142%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.195mg 81%
Vitamin B6 1.083mg 0.047mg 80%
Folate 290µg 15µg 69%
Selenium 39.7µg 8.9µg 56%
Choline 333.3mg 28.8mg 55%
Phosphorus 387mg 97mg 41%
Calcium 5mg 350mg 35%
Zinc 4mg 0.8mg 29%
Protein 20.36g 8.08g 25%
Polyunsaturated fat 0.465g 2.699g 15%
Manganese 0.31mg 0.605mg 13%
Vitamin B1 0.189mg 0.081mg 9%
Potassium 313mg 121mg 6%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Iron 4.9mg 5.36mg 6%
Calories 135kcal 76kcal 3%
Sodium 69mg 7mg 3%
Magnesium 18mg 30mg 3%
Vitamin E 0.38mg 0.01mg 2%
Saturated fat 1.233g 0.691g 2%
Fats 3.63g 4.78g 2%
Fiber 0g 0.3g 1%
Carbs 3.89g 1.87g 1%
Vitamin K 3.1µg 2.4µg 1%
Vitamin C 1.3mg 0.1mg 1%
Monounsaturated fat 0.479g 1.056g 1%
Net carbs 3.89g 1.57g N/A
Sugar 0g 0.62g N/A
Trans fat 0.17g 0g N/A
Tryptophan 0.263mg 0.12mg 0%
Threonine 0.869mg 0.402mg 0%
Isoleucine 0.967mg 0.435mg 0%
Leucine 1.91mg 0.713mg 0%
Lysine 1.607mg 0.452mg 0%
Methionine 0.543mg 0.108mg 0%
Phenylalanine 1.084mg 0.428mg 0%
Valine 1.26mg 0.446mg 0%
Histidine 0.629mg 0.221mg 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

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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +152%
Contains more CarbsCarbs +108%
Contains more OtherOther +81.9%
Contains more FatsFats +31.7%
Contains more WaterWater +19.4%

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
3
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -44%
Contains more Mono. FatMonounsaturated fat +120.5%
Contains more Poly. FatPolyunsaturated fat +480.4%

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/172476/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.