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  6. Beefsteak raw vs. Tofu

Beefsteak raw vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between beefsteak raw and tofu

  • Beefsteak raw has more vitamin B12, vitamin B6, zinc, vitamin B3, and selenium; however, tofu is richer in calcium, copper, fiber, and iron.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than tofu.
  • Tofu has a higher glycemic index. The glycemic index of tofu is 15, while the glycemic index of beefsteak raw is 0.

Specific food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Tofu
Tofu
6
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 +58.2%
Contains more ZincZinc +237.6%
Contains more PhosphorusPhosphorus +15.8%
Contains more SeleniumSelenium +60.3%
Contains more MagnesiumMagnesium +132%
Contains more CalciumCalcium +13560%
Contains more IronIron +33%
Contains more CopperCopper +378.5%
Contains less SodiumSodium -74.5%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +78.4%
Contains more Vitamin B3Vitamin B3 +1224.9%
Contains more Vitamin B6Vitamin B6 +490.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +110.7%
Contains more FolateFolate +866.7%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Tofu DV% diff.
Vitamin B12 2.69µg 0µg 112%
Calcium 5mg 683mg 68%
Manganese 1.181mg 51%
Vitamin B6 0.543mg 0.092mg 35%
Zinc 5.3mg 1.57mg 34%
Copper 0.079mg 0.378mg 33%
Polyunsaturated fat 0.189g 4.921g 32%
Vitamin B3 5.048mg 0.381mg 29%
Cholesterol 67mg 0mg 22%
Selenium 27.9µg 17.4µg 19%
Fiber 0g 2.3g 9%
Protein 21.38g 17.27g 8%
Magnesium 25mg 58mg 8%
Iron 2mg 2.66mg 8%
Vitamin B1 0.075mg 0.158mg 7%
Folate 3µg 29µg 7%
Vitamin B2 0.182mg 0.102mg 6%
Fats 5.36g 8.72g 5%
Phosphorus 220mg 190mg 4%
Potassium 375mg 237mg 4%
Saturated fat 1.875g 1.261g 3%
Vitamin B5 0.133mg 3%
Sodium 55mg 14mg 2%
Vitamin K 1.5µg 1%
Monounsaturated fat 2.354g 1.925g 1%
Calories 134kcal 144kcal 1%
Vitamin D 0.1µg 0µg 1%
Carbs 0g 2.78g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.48g N/A
Vitamin D 3IU 0IU 0%
Vitamin A 2µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.235mg 0%
Threonine 1.099mg 0.785mg 0%
Isoleucine 1.09mg 0.849mg 0%
Leucine 2.011mg 1.392mg 0%
Lysine 2.247mg 0.883mg 0%
Methionine 0.621mg 0.211mg 0%
Phenylalanine 0.931mg 0.835mg 0%
Valine 1.152mg 0.87mg 0%
Histidine 0.868mg 0.431mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 +23.8%
Contains more FatsFats +62.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +324.2%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 +22.3%
Contains less Sat. FatSaturated fat -32.7%
Contains more Poly. FatPolyunsaturated fat +2503.7%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.