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  6. Beef broiled vs. Tofu

Beef broiled vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between beef broiled and tofu

  • Beef broiled is higher in vitamin B12, zinc, vitamin B3, vitamin B6, and selenium, yet tofu is higher in iron, calcium, and manganese.
  • Beef broiled covers your daily vitamin B12 needs 110% more than tofu.
  • The glycemic index of beef broiled is lower.

Food varieties used in this article are Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Tofu, raw, regular, 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
6
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 +162.8%
Contains more ZincZinc +688.8%
Contains more PhosphorusPhosphorus +104.1%
Contains more SeleniumSelenium +141.6%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +1844.4%
Contains more IronIron +106.2%
Contains more CopperCopper +127.1%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +4941.7%

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
4
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B2Vitamin B2 +238.5%
Contains more Vitamin B3Vitamin B3 +2657.9%
Contains more Vitamin B5Vitamin B5 +867.6%
Contains more Vitamin B6Vitamin B6 +712.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +186.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +76.1%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef broiled Tofu DV% diff.
Vitamin B12 2.64µg 0µg 110%
Zinc 6.31mg 0.8mg 50%
Protein 25.93g 8.08g 36%
Iron 2.6mg 5.36mg 35%
Calcium 18mg 350mg 33%
Vitamin B3 5.378mg 0.195mg 32%
Cholesterol 88mg 0mg 29%
Manganese 0.012mg 0.605mg 26%
Vitamin B6 0.382mg 0.047mg 26%
Saturated fat 5.895g 0.691g 24%
Selenium 21.5µg 8.9µg 23%
Fats 15.41g 4.78g 16%
Polyunsaturated fat 0.484g 2.699g 15%
Monounsaturated fat 6.668g 1.056g 14%
Phosphorus 198mg 97mg 14%
Vitamin B5 0.658mg 0.068mg 12%
Copper 0.085mg 0.193mg 12%
Choline 82.4mg 28.8mg 10%
Vitamin B2 0.176mg 0.052mg 10%
Calories 250kcal 76kcal 9%
Potassium 318mg 121mg 6%
Vitamin B1 0.046mg 0.081mg 3%
Sodium 72mg 7mg 3%
Folate 9µg 15µg 2%
Magnesium 21mg 30mg 2%
Vitamin E 0.12mg 0.01mg 1%
Fiber 0g 0.3g 1%
Carbs 0g 1.87g 1%
Vitamin K 1.2µg 2.4µg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.62g N/A
Vitamin A 3µg 0%
Trans fat 0.572g 0g N/A
Tryptophan 0.094mg 0.12mg 0%
Threonine 0.72mg 0.402mg 0%
Isoleucine 0.822mg 0.435mg 0%
Leucine 1.45mg 0.713mg 0%
Lysine 1.54mg 0.452mg 0%
Methionine 0.478mg 0.108mg 0%
Phenylalanine 0.725mg 0.428mg 0%
Valine 0.914mg 0.446mg 0%
Histidine 0.604mg 0.221mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.016g 0g 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
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 +220.9%
Contains more FatsFats +222.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +45.8%
~equal in Other ~0.72g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +531.4%
Contains less Sat. FatSaturated fat -88.3%
Contains more Poly. FatPolyunsaturated fat +457.6%

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/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.