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  6. Beef broiled vs. Tofu

Beef broiled vs. Tofu — In-Depth Nutrition Comparison

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The main differences between beef broiled and tofu

  • Beef broiled is richer in vitamin B12, zinc, vitamin B3, vitamin B6, and vitamin B5, yet tofu is richer in calcium, manganese, and copper.
  • Daily need coverage for vitamin B12 for beef broiled is 110% higher.
  • Beef broiled has a lower glycemic index than tofu.

Food types used in this article are Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Tofu
Tofu
5
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 +34.2%
Contains more ZincZinc +301.9%
Contains more SeleniumSelenium +23.6%
Contains more MagnesiumMagnesium +176.2%
Contains more CalciumCalcium +3694.4%
Contains more CopperCopper +344.7%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +9741.7%
~equal in Iron ~2.66mg
~equal in Phosphorus ~190mg

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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Tofu
Tofu
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +72.5%
Contains more Vitamin B3Vitamin B3 +1311.5%
Contains more Vitamin B5Vitamin B5 +394.7%
Contains more Vitamin B6Vitamin B6 +315.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +243.5%
Contains more FolateFolate +222.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef broiled Tofu DV% diff.
Vitamin B12 2.64µg 0µg 110%
Calcium 18mg 683mg 67%
Manganese 0.012mg 1.181mg 51%
Zinc 6.31mg 1.57mg 43%
Copper 0.085mg 0.378mg 33%
Vitamin B3 5.378mg 0.381mg 31%
Polyunsaturated fat 0.484g 4.921g 30%
Cholesterol 88mg 0mg 29%
Vitamin B6 0.382mg 0.092mg 22%
Saturated fat 5.895g 1.261g 21%
Protein 25.93g 17.27g 17%
Choline 82.4mg 15%
Monounsaturated fat 6.668g 1.925g 12%
Vitamin B5 0.658mg 0.133mg 11%
Fats 15.41g 8.72g 10%
Magnesium 21mg 58mg 9%
Vitamin B1 0.046mg 0.158mg 9%
Fiber 0g 2.3g 9%
Selenium 21.5µg 17.4µg 7%
Vitamin B2 0.176mg 0.102mg 6%
Folate 9µg 29µg 5%
Calories 250kcal 144kcal 5%
Sodium 72mg 14mg 3%
Potassium 318mg 237mg 2%
Vitamin E 0.12mg 1%
Phosphorus 198mg 190mg 1%
Iron 2.6mg 2.66mg 1%
Vitamin K 1.2µg 1%
Carbs 0g 2.78g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.48g N/A
Vitamin D 2IU 0IU 0%
Vitamin A 3µg 0%
Trans fat 0.572g 0g N/A
Tryptophan 0.094mg 0.235mg 0%
Threonine 0.72mg 0.785mg 0%
Isoleucine 0.822mg 0.849mg 0%
Leucine 1.45mg 1.392mg 0%
Lysine 1.54mg 0.883mg 0%
Methionine 0.478mg 0.211mg 0%
Phenylalanine 0.725mg 0.835mg 0%
Valine 0.914mg 0.87mg 0%
Histidine 0.604mg 0.431mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Tofu
Tofu
3
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 +50.1%
Contains more FatsFats +76.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.4%
Contains more OtherOther +105.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 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 +246.4%
Contains less Sat. FatSaturated fat -78.6%
Contains more Poly. FatPolyunsaturated fat +916.7%

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 broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.