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  6. Brisket raw vs. Tofu

Brisket raw vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between brisket raw and tofu

  • Brisket raw has more vitamin B12, zinc, vitamin B6, vitamin B3, phosphorus, and selenium; however, tofu is richer in iron, calcium, and manganese.
  • Brisket raw covers your daily vitamin B12 needs 101% more than tofu.
  • Tofu has a higher glycemic index. The glycemic index of tofu is 15, while the glycemic index of brisket raw is 0.

Specific food types used in this comparison are Beef, brisket, whole, separable lean only, all grades, raw and Tofu, raw, regular, prepared with calcium sulfate.

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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +172.7%
Contains more ZincZinc +438.8%
Contains more PhosphorusPhosphorus +107.2%
Contains more SeleniumSelenium +84.3%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +6900%
Contains more IronIron +179.2%
Contains more CopperCopper +141.3%
Contains less SodiumSodium -91.1%
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% 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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin EVitamin E +3100%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin B2Vitamin B2 +226.9%
Contains more Vitamin B3Vitamin B3 +1920.5%
Contains more Vitamin B5Vitamin B5 +414.7%
Contains more Vitamin B6Vitamin B6 +793.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +200.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +84.6%
Contains more FolateFolate +114.3%
~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%
Iron 1.92mg 5.36mg 43%
Calcium 5mg 350mg 35%
Zinc 4.31mg 0.8mg 32%
Vitamin B6 0.42mg 0.047mg 29%
Manganese 0.014mg 0.605mg 26%
Protein 20.72g 8.08g 25%
Vitamin B3 3.94mg 0.195mg 23%
Cholesterol 62mg 0mg 21%
Polyunsaturated fat 0.23g 2.699g 16%
Phosphorus 201mg 97mg 15%
Selenium 16.4µg 8.9µg 14%
Copper 0.08mg 0.193mg 13%
Choline 86.5mg 28.8mg 10%
Saturated fat 2.59g 0.691g 9%
Vitamin B2 0.17mg 0.052mg 9%
Vitamin B5 0.35mg 0.068mg 6%
Monounsaturated fat 3.46g 1.056g 6%
Potassium 330mg 121mg 6%
Calories 155kcal 76kcal 4%
Fats 7.37g 4.78g 4%
Sodium 79mg 7mg 3%
Folate 7µg 15µg 2%
Vitamin B1 0.1mg 0.081mg 2%
Vitamin E 0.32mg 0.01mg 2%
Magnesium 23mg 30mg 2%
Fiber 0g 0.3g 1%
Vitamin K 1.3µg 2.4µg 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
Tryptophan 0.232mg 0.12mg 0%
Threonine 0.905mg 0.402mg 0%
Isoleucine 0.931mg 0.435mg 0%
Leucine 1.637mg 0.713mg 0%
Lysine 1.724mg 0.452mg 0%
Methionine 0.53mg 0.108mg 0%
Phenylalanine 0.809mg 0.428mg 0%
Valine 1.008mg 0.446mg 0%
Histidine 0.709mg 0.221mg 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
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 +156.4%
Contains more FatsFats +54.2%
Contains more OtherOther +125%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.3%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +227.7%
Contains less Sat. FatSaturated fat -73.3%
Contains more Poly. FatPolyunsaturated fat +1073.5%

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/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.