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  6. Beef tenderloin vs. Tofu

Beef tenderloin vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between Beef tenderloin and Tofu

  • Beef tenderloin is higher in Vitamin B12, Zinc, Vitamin B3, Vitamin B6, and Vitamin B2, yet Tofu is higher in Calcium, Manganese, and Copper.
  • Beef tenderloin covers your daily Vitamin B12 needs 103% more than Tofu.

Food varieties used in this article are Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Beef tenderloin 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.
Beef tenderloin
Beef tenderloin
5
:
5
Tofu
Tofu
Contains more Iron +16.9%
Contains more Potassium +39.7%
Contains more Zinc +156.7%
Contains more Selenium +31.6%
Contains more Calcium +7488.9%
Contains more Magnesium +163.6%
Contains less Sodium -75.4%
Contains more Copper +207.3%
Contains more Manganese +8335.7%
Equal in Phosphorus - 190
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +16.9%
Contains more Potassium +39.7%
Contains more Zinc +156.7%
Contains more Selenium +31.6%
Contains more Calcium +7488.9%
Contains more Magnesium +163.6%
Contains less Sodium -75.4%
Contains more Copper +207.3%
Contains more Manganese +8335.7%
Equal in Phosphorus - 190

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.
Beef tenderloin
Beef tenderloin
6
:
5
Tofu
Tofu
Contains more Vitamin B2 +154.9%
Contains more Vitamin B3 +687.4%
Contains more Vitamin B5 +88%
Contains more Vitamin B6 +171.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.6%
Contains more Folate +262.5%
Beef tenderloin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 50% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0% 0%
Contains more Vitamin B2 +154.9%
Contains more Vitamin B3 +687.4%
Contains more Vitamin B5 +88%
Contains more Vitamin B6 +171.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.6%
Contains more Folate +262.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
3
:
2
Tofu
Tofu
Contains more Protein +38.4%
Contains more Fats +182.1%
Contains more Other +123.6%
Contains more Carbs +∞%
Contains more Water +44.4%
Beef tenderloin
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Tofu
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 Protein +38.4%
Contains more Fats +182.1%
Contains more Other +123.6%
Contains more Carbs +∞%
Contains more Water +44.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +433.5%
Contains less Saturated Fat -87%
Contains more Polyunsaturated fat +392.1%
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +433.5%
Contains less Saturated Fat -87%
Contains more Polyunsaturated fat +392.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef tenderloin Tofu Opinion
Net carbs 0g 0.48g Tofu
Protein 23.9g 17.27g Beef tenderloin
Fats 24.6g 8.72g Beef tenderloin
Carbs 0g 2.78g Tofu
Calories 324kcal 144kcal Beef tenderloin
Fiber 0g 2.3g Tofu
Calcium 9mg 683mg Tofu
Iron 3.11mg 2.66mg Beef tenderloin
Magnesium 22mg 58mg Tofu
Phosphorus 203mg 190mg Beef tenderloin
Potassium 331mg 237mg Beef tenderloin
Sodium 57mg 14mg Tofu
Zinc 4.03mg 1.57mg Beef tenderloin
Copper 0.123mg 0.378mg Tofu
Manganese 0.014mg 1.181mg Tofu
Selenium 22.9µg 17.4µg Beef tenderloin
Vitamin A 0IU 166IU Tofu
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.09mg 0.158mg Tofu
Vitamin B2 0.26mg 0.102mg Beef tenderloin
Vitamin B3 3mg 0.381mg Beef tenderloin
Vitamin B5 0.25mg 0.133mg Beef tenderloin
Vitamin B6 0.25mg 0.092mg Beef tenderloin
Folate 8µg 29µg Tofu
Vitamin B12 2.46µg 0µg Beef tenderloin
Choline 91mg Beef tenderloin
Tryptophan 0.268mg 0.235mg Beef tenderloin
Threonine 1.044mg 0.785mg Beef tenderloin
Isoleucine 1.075mg 0.849mg Beef tenderloin
Leucine 1.889mg 1.392mg Beef tenderloin
Lysine 1.989mg 0.883mg Beef tenderloin
Methionine 0.612mg 0.211mg Beef tenderloin
Phenylalanine 0.933mg 0.835mg Beef tenderloin
Valine 1.163mg 0.87mg Beef tenderloin
Histidine 0.818mg 0.431mg Beef tenderloin
Cholesterol 85mg 0mg Tofu
Saturated Fat 9.72g 1.261g Tofu
Monounsaturated Fat 10.27g 1.925g Beef tenderloin
Polyunsaturated fat 1g 4.921g Tofu

Which food is preferable for your diet?

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

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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
44%
Beef tenderloin
10%
Tofu
Minerals Daily Need Coverage Score
54%
Beef tenderloin
87%
Tofu

Comparison summary

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 - 43mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 8.459g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.