Beef Liver vs. Tofu, extra firm, prepared with nigari — In-Depth Nutrition Comparison
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A recap on differences between beef Liver and tofu, extra firm, prepared with nigari
- Beef Liver is higher than tofu, extra firm, prepared with nigari in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, choline, and folate.
- Beef Liver covers your daily vitamin B12 needs 2941% more than tofu, extra firm, prepared with nigari.
- The amount of cholesterol in tofu, extra firm, prepared with nigari is lower.
Food varieties used in this article are Beef, variety meats and by-products, liver, cooked, braised and Tofu, extra firm, prepared with nigari.
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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.
| Contains more PotassiumPotassium | +170.8% |
| Contains more IronIron | +220.6% |
| Contains more CopperCopper | +7041.5% |
| Contains more ZincZinc | +395.3% |
| Contains more PhosphorusPhosphorus | +347.7% |
| Contains more SeleniumSelenium | +177.7% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +4600% |
| Contains less SodiumSodium | -94.9% |
| Contains more ManganeseManganese | +87.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +5000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +304.2% |
| Contains more Vitamin B2Vitamin B2 | +7035.4% |
| Contains more Vitamin B3Vitamin B3 | +7171.8% |
| Contains more Vitamin B5Vitamin B5 | +742.4% |
| Contains more Vitamin B6Vitamin B6 | +1125.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +17.9% |
| Contains more FolateFolate | +2711.1% |
| Contains more CholineCholine | +1190.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
29.08 g
Fats:
5.26 g
Carbs:
5.13 g
Water:
58.81 g
Other:
1.72 g
Protein:
9.98 g
Fats:
5.26 g
Carbs:
1.18 g
Water:
82.31 g
Other:
1.27 g
| Contains more ProteinProtein | +191.4% |
| Contains more CarbsCarbs | +334.7% |
| Contains more OtherOther | +35.4% |
| Contains more WaterWater | +40% |
~equal in
Fats
~5.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
2.947 g
Monounsaturated Fat:
Mono. Fat
1.124 g
Polyunsaturated fat:
Poly. Fat
1.109 g
Saturated Fat:
Sat. Fat
0.919 g
Monounsaturated Fat:
Mono. Fat
1.318 g
Polyunsaturated fat:
Poly. Fat
2.657 g
| Contains less Sat. FatSaturated Fat | -68.8% |
| Contains more Mono. FatMonounsaturated Fat | +17.3% |
| Contains more Poly. FatPolyunsaturated fat | +139.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 191kcal | 83kcal |
|
| Protein | 29.08g | 9.98g |
|
| Fats | 5.26g | 5.26g | |
| Vitamin C | 1.9mg | 0mg |
|
| Net carbs | 5.13g | 0.18g |
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| Carbs | 5.13g | 1.18g |
|
| Cholesterol | 396mg | 0mg |
|
| Vitamin D | 49IU | 0IU |
|
| Magnesium | 21mg | 35mg |
|
| Calcium | 6mg | 282mg |
|
| Potassium | 352mg | 130mg |
|
| Iron | 6.54mg | 2.04mg |
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| Sugar | 0g | 0.71g |
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| Fiber | 0g | 1g |
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| Copper | 14.283mg | 0.2mg |
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| Zinc | 5.3mg | 1.07mg |
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| Phosphorus | 497mg | 111mg |
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| Sodium | 79mg | 4mg |
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| Vitamin A | 31714IU | 0IU |
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| Vitamin A | 9442µg | 0µg |
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| Vitamin E | 0.51mg | 0.01mg |
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| Vitamin D | 1.2µg | 0µg |
|
| Manganese | 0.356mg | 0.666mg |
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| Selenium | 36.1µg | 13µg |
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| Vitamin B1 | 0.194mg | 0.048mg |
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| Vitamin B2 | 3.425mg | 0.048mg |
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| Vitamin B3 | 17.525mg | 0.241mg |
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| Vitamin B5 | 7.11mg | 0.844mg |
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| Vitamin B6 | 1.017mg | 0.083mg |
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| Vitamin B12 | 70.58µg | 0µg |
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| Vitamin K | 3.3µg | 2.8µg |
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| Folate | 253µg | 9µg |
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| Trans Fat | 0.365g | 0g |
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| Choline | 426mg | 33mg |
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| Saturated Fat | 2.947g | 0.919g |
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| Monounsaturated Fat | 1.124g | 1.318g |
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| Polyunsaturated fat | 1.109g | 2.657g |
|
| Tryptophan | 0.368mg | 0.135mg |
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| Threonine | 1.215mg | 0.453mg |
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| Isoleucine | 1.352mg | 0.49mg |
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| Leucine | 2.67mg | 0.804mg |
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| Lysine | 2.247mg | 0.51mg |
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| Methionine | 0.759mg | 0.122mg |
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| Phenylalanine | 1.515mg | 0.482mg |
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| Valine | 1.761mg | 0.503mg |
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| Histidine | 0.879mg | 0.249mg |
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| Omega-3 - ALA | 0.017g |
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| Omega-6 - Gamma-linoleic acid | 0.025g |
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| Omega-6 - Eicosadienoic acid | 0.011g | 0g |
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| Omega-6 - Linoleic acid | 0.659g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
1003%
10%
Minerals Daily Need Coverage Score
567%
50%
Comparison summary
Which food is lower in Cholesterol?
Tofu, extra firm, prepared with nigari is lower in Cholesterol (difference - 396mg)
Which food contains less Sodium?
Tofu, extra firm, prepared with nigari contains less Sodium (difference - 75mg)
Which food is lower in Saturated Fat?
Tofu, extra firm, prepared with nigari is lower in Saturated Fat (difference - 2.028g)
Which food is lower in Sugar?
Beef Liver is lower in Sugar (difference - 0.71g)
Which food is richer in minerals?
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)