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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.
  • The glycemic index of beef tenderloin is lower.

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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
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 +39.7%
Contains more IronIron +16.9%
Contains more ZincZinc +156.7%
Contains more SeleniumSelenium +31.6%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +7488.9%
Contains more CopperCopper +207.3%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +8335.7%
~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% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
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 B2Vitamin B2 +154.9%
Contains more Vitamin B3Vitamin B3 +687.4%
Contains more Vitamin B5Vitamin B5 +88%
Contains more Vitamin B6Vitamin B6 +171.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +75.6%
Contains more FolateFolate +262.5%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Tofu DV% diff.
Vitamin B12 2.46µg 0µg 103%
Calcium 9mg 683mg 67%
Manganese 0.014mg 1.181mg 51%
Saturated fat 9.72g 1.261g 38%
Cholesterol 85mg 0mg 28%
Copper 0.123mg 0.378mg 28%
Polyunsaturated fat 1g 4.921g 26%
Fats 24.6g 8.72g 24%
Zinc 4.03mg 1.57mg 22%
Monounsaturated fat 10.27g 1.925g 21%
Choline 91mg 17%
Vitamin B3 3mg 0.381mg 16%
Protein 23.9g 17.27g 13%
Vitamin B2 0.26mg 0.102mg 12%
Vitamin B6 0.25mg 0.092mg 12%
Selenium 22.9µg 17.4µg 10%
Calories 324kcal 144kcal 9%
Magnesium 22mg 58mg 9%
Fiber 0g 2.3g 9%
Iron 3.11mg 2.66mg 6%
Vitamin B1 0.09mg 0.158mg 6%
Folate 8µg 29µg 5%
Potassium 331mg 237mg 3%
Sodium 57mg 14mg 2%
Phosphorus 203mg 190mg 2%
Vitamin B5 0.25mg 0.133mg 2%
Carbs 0g 2.78g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.48g N/A
Tryptophan 0.268mg 0.235mg 0%
Threonine 1.044mg 0.785mg 0%
Isoleucine 1.075mg 0.849mg 0%
Leucine 1.889mg 1.392mg 0%
Lysine 1.989mg 0.883mg 0%
Methionine 0.612mg 0.211mg 0%
Phenylalanine 0.933mg 0.835mg 0%
Valine 1.163mg 0.87mg 0%
Histidine 0.818mg 0.431mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 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 +433.5%
Contains less Sat. FatSaturated fat -87%
Contains more Poly. FatPolyunsaturated fat +392.1%

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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.