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  6. Beefsteak raw vs. Tofu

Beefsteak raw vs. Tofu — In-Depth Nutrition Comparison

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Differences between beefsteak raw and tofu

  • Beefsteak raw has more vitamin B12, zinc, vitamin B6, selenium, vitamin B3, and phosphorus, while tofu has more iron, calcium, and copper.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of tofu is 15.

The 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, regular, 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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +209.9%
Contains more ZincZinc +562.5%
Contains more PhosphorusPhosphorus +126.8%
Contains more SeleniumSelenium +213.5%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +6900%
Contains more IronIron +168%
Contains more CopperCopper +144.3%
Contains less SodiumSodium -87.3%

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
6
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +2488.7%
Contains more Vitamin B6Vitamin B6 +1055.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +400%
~equal in Vitamin B1 ~0.081mg

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
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 +164.6%
Contains more FatsFats +12.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.9%
Contains more OtherOther +118.2%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +122.9%
Contains less Sat. FatSaturated fat -63.1%
Contains more Poly. FatPolyunsaturated fat +1328%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beefsteak raw Tofu DV% diff.
Vitamin B12 2.69µg 0µg 112%
Iron 2mg 5.36mg 42%
Zinc 5.3mg 0.8mg 41%
Vitamin B6 0.543mg 0.047mg 38%
Selenium 27.9µg 8.9µg 35%
Calcium 5mg 350mg 35%
Vitamin B3 5.048mg 0.195mg 30%
Protein 21.38g 8.08g 27%
Manganese 0.605mg 26%
Cholesterol 67mg 0mg 22%
Phosphorus 220mg 97mg 18%
Polyunsaturated fat 0.189g 2.699g 17%
Copper 0.079mg 0.193mg 13%
Vitamin B2 0.182mg 0.052mg 10%
Potassium 375mg 121mg 7%
Choline 28.8mg 5%
Saturated fat 1.875g 0.691g 5%
Folate 3µg 15µg 3%
Monounsaturated fat 2.354g 1.056g 3%
Calories 134kcal 76kcal 3%
Sodium 55mg 7mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.5µg 2.4µg 1%
Fats 5.36g 4.78g 1%
Vitamin B1 0.075mg 0.081mg 1%
Fiber 0g 0.3g 1%
Vitamin B5 0.068mg 1%
Carbs 0g 1.87g 1%
Magnesium 25mg 30mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin A 2µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.12mg 0%
Threonine 1.099mg 0.402mg 0%
Isoleucine 1.09mg 0.435mg 0%
Leucine 2.011mg 0.713mg 0%
Lysine 2.247mg 0.452mg 0%
Methionine 0.621mg 0.108mg 0%
Phenylalanine 0.931mg 0.428mg 0%
Valine 1.152mg 0.446mg 0%
Histidine 0.868mg 0.221mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak raw Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
48%
Beefsteak raw
6%
Tofu
Minerals Daily Need Coverage Score
55%
Beefsteak raw
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 1.184g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.4)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 15)
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. 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/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.