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  6. Brisket raw vs. Tofu

Brisket raw vs. Tofu — In-Depth Nutrition Comparison

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How are brisket raw and tofu different?

  • Brisket raw is higher in vitamin B12, vitamin B6, zinc, and vitamin B3; however, tofu is richer in calcium, manganese, copper, iron, and fiber.
  • Daily need coverage for vitamin B12 for brisket raw is 101% higher.
  • Brisket raw has a lower glycemic index (0) than tofu (15).

Beef, brisket, whole, separable lean only, all grades, raw and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Brisket 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 16% 1.5% 29% 72% 27% 118% 86% 10% 1.8% 89%
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 +39.2%
Contains more ZincZinc +174.5%
Contains more MagnesiumMagnesium +152.2%
Contains more CalciumCalcium +13560%
Contains more IronIron +38.5%
Contains more CopperCopper +372.5%
Contains less SodiumSodium -82.3%
Contains more ManganeseManganese +8335.7%
~equal in Phosphorus ~190mg
~equal in Selenium ~17.4µg

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% 6.4% 0% 25% 39% 74% 21% 97% 304% 3.3% 5.3% 47%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +934.1%
Contains more Vitamin B5Vitamin B5 +163.2%
Contains more Vitamin B6Vitamin B6 +356.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +58%
Contains more FolateFolate +314.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brisket raw Tofu DV% diff.
Vitamin B12 2.43µg 0µg 101%
Calcium 5mg 683mg 68%
Manganese 0.014mg 1.181mg 51%
Copper 0.08mg 0.378mg 33%
Polyunsaturated fat 0.23g 4.921g 31%
Zinc 4.31mg 1.57mg 25%
Vitamin B6 0.42mg 0.092mg 25%
Vitamin B3 3.94mg 0.381mg 22%
Cholesterol 62mg 0mg 21%
Choline 86.5mg 16%
Iron 1.92mg 2.66mg 9%
Fiber 0g 2.3g 9%
Magnesium 23mg 58mg 8%
Protein 20.72g 17.27g 7%
Folate 7µg 29µg 6%
Saturated fat 2.59g 1.261g 6%
Vitamin B1 0.1mg 0.158mg 5%
Vitamin B2 0.17mg 0.102mg 5%
Vitamin B5 0.35mg 0.133mg 4%
Monounsaturated fat 3.46g 1.925g 4%
Potassium 330mg 237mg 3%
Sodium 79mg 14mg 3%
Phosphorus 201mg 190mg 2%
Vitamin E 0.32mg 2%
Selenium 16.4µg 17.4µg 2%
Fats 7.37g 8.72g 2%
Calories 155kcal 144kcal 1%
Vitamin K 1.3µg 1%
Carbs 0g 2.78g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.48g N/A
Tryptophan 0.232mg 0.235mg 0%
Threonine 0.905mg 0.785mg 0%
Isoleucine 0.931mg 0.849mg 0%
Leucine 1.637mg 1.392mg 0%
Lysine 1.724mg 0.883mg 0%
Methionine 0.53mg 0.211mg 0%
Phenylalanine 0.809mg 0.835mg 0%
Valine 1.008mg 0.87mg 0%
Histidine 0.709mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 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 +20%
Contains more OtherOther +15.7%
Contains more FatsFats +18.3%
Contains more CarbsCarbs +∞%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 55% 4%
Saturated fat: Sat. Fat 2.59 g
Monounsaturated fat: Mono. Fat 3.46 g
Polyunsaturated fat: Poly. Fat 0.23 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 +79.7%
Contains less Sat. FatSaturated fat -51.3%
Contains more Poly. FatPolyunsaturated fat +2039.6%

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. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.