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  6. Beef tenderloin vs. Tofu

Beef tenderloin vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between beef tenderloin and tofu?

  • Beef tenderloin is richer in vitamin B12, zinc, selenium, vitamin B3, and vitamin B2, while tofu is higher in calcium, iron, and manganese.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • Tofu has a higher glycemic index (15) than beef tenderloin (0).

We used Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

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
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 +173.6%
Contains more ZincZinc +403.8%
Contains more PhosphorusPhosphorus +109.3%
Contains more SeleniumSelenium +157.3%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +3788.9%
Contains more IronIron +72.3%
Contains more CopperCopper +56.9%
Contains less SodiumSodium -87.7%
Contains more ManganeseManganese +4221.4%

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
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 B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +1438.5%
Contains more Vitamin B5Vitamin B5 +267.6%
Contains more Vitamin B6Vitamin B6 +431.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +216%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +87.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Tofu DV% diff.
Vitamin B12 2.46µg 0µg 103%
Saturated fat 9.72g 0.691g 41%
Calcium 9mg 350mg 34%
Protein 23.9g 8.08g 32%
Fats 24.6g 4.78g 30%
Zinc 4.03mg 0.8mg 29%
Cholesterol 85mg 0mg 28%
Iron 3.11mg 5.36mg 28%
Manganese 0.014mg 0.605mg 26%
Selenium 22.9µg 8.9µg 25%
Monounsaturated fat 10.27g 1.056g 23%
Vitamin B3 3mg 0.195mg 18%
Vitamin B6 0.25mg 0.047mg 16%
Vitamin B2 0.26mg 0.052mg 16%
Phosphorus 203mg 97mg 15%
Calories 324kcal 76kcal 12%
Polyunsaturated fat 1g 2.699g 11%
Choline 91mg 28.8mg 11%
Copper 0.123mg 0.193mg 8%
Potassium 331mg 121mg 6%
Vitamin B5 0.25mg 0.068mg 4%
Sodium 57mg 7mg 2%
Vitamin K 2.4µg 2%
Magnesium 22mg 30mg 2%
Folate 8µg 15µg 2%
Vitamin B1 0.09mg 0.081mg 1%
Fiber 0g 0.3g 1%
Carbs 0g 1.87g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Sugar 0g 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.268mg 0.12mg 0%
Threonine 1.044mg 0.402mg 0%
Isoleucine 1.075mg 0.435mg 0%
Leucine 1.889mg 0.713mg 0%
Lysine 1.989mg 0.452mg 0%
Methionine 0.612mg 0.108mg 0%
Phenylalanine 0.933mg 0.428mg 0%
Valine 1.163mg 0.446mg 0%
Histidine 0.818mg 0.221mg 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
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 +195.8%
Contains more FatsFats +414.6%
Contains more OtherOther +334.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +74.8%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +872.5%
Contains less Sat. FatSaturated fat -92.9%
Contains more Poly. FatPolyunsaturated fat +169.9%

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/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.