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  6. Cheeseburger vs. Tofu

Cheeseburger vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between Cheeseburger and Tofu?

  • Cheeseburger is richer in Vitamin B12, Vitamin B3, Vitamin B2, Selenium, Vitamin B1, and Zinc, while Tofu is higher in Iron, and Calcium.
  • Tofu's daily need coverage for Iron is 33% higher.
  • Tofu is lower in Sodium.

We used Fast foods, cheeseburger; single, regular patty; plain and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

Infographic

Cheeseburger 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.
Cheeseburger
Cheeseburger
4
:
6
Tofu
Tofu
Contains more Phosphorus +66%
Contains more Potassium +62%
Contains more Zinc +211.3%
Contains more Selenium +120.2%
Contains more Calcium +194.1%
Contains more Iron +97.8%
Contains more Magnesium +15.4%
Contains less Sodium -98.6%
Contains more Copper +73.9%
Contains more Manganese +91.5%
Cheeseburger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 102% 19% 69% 18% 68% 68% 37% 42% 107%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Phosphorus +66%
Contains more Potassium +62%
Contains more Zinc +211.3%
Contains more Selenium +120.2%
Contains more Calcium +194.1%
Contains more Iron +97.8%
Contains more Magnesium +15.4%
Contains less Sodium -98.6%
Contains more Copper +73.9%
Contains more Manganese +91.5%

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.
Cheeseburger
Cheeseburger
11
:
1
Tofu
Tofu
Contains more Vitamin A +198.8%
Contains more Vitamin E +5100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +261.7%
Contains more Vitamin B2 +598.1%
Contains more Vitamin B3 +2575.4%
Contains more Vitamin B5 +701.5%
Contains more Vitamin B6 +385.1%
Contains more Folate +366.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +75%
Contains more Vitamin C +∞%
Cheeseburger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 11% 3% 0% 74% 84% 98% 33% 53% 53% 96% 11%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +198.8%
Contains more Vitamin E +5100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +261.7%
Contains more Vitamin B2 +598.1%
Contains more Vitamin B3 +2575.4%
Contains more Vitamin B5 +701.5%
Contains more Vitamin B6 +385.1%
Contains more Folate +366.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +75%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheeseburger
Cheeseburger
4
:
1
Tofu
Tofu
Contains more Protein +104.3%
Contains more Fats +207.9%
Contains more Carbs +1398.9%
Contains more Other +193.1%
Contains more Water +118.9%
Cheeseburger
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Tofu
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 Protein +104.3%
Contains more Fats +207.9%
Contains more Carbs +1398.9%
Contains more Other +193.1%
Contains more Water +118.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheeseburger
Cheeseburger
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +412.6%
Contains less Saturated Fat -89.3%
Contains more Polyunsaturated fat +62.8%
Cheeseburger
48% 40% 12%
Saturated Fat: 6.473 g
Monounsaturated Fat: 5.413 g
Polyunsaturated fat: 1.658 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +412.6%
Contains less Saturated Fat -89.3%
Contains more Polyunsaturated fat +62.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheeseburger Tofu Opinion
Net carbs 26.03g 1.57g Cheeseburger
Protein 16.51g 8.08g Cheeseburger
Fats 14.72g 4.78g Cheeseburger
Carbs 28.03g 1.87g Cheeseburger
Calories 308kcal 76kcal Cheeseburger
Starch 19.87g Cheeseburger
Fructose 1.94g Cheeseburger
Sugar 4.88g 0.62g Tofu
Fiber 2g 0.3g Cheeseburger
Calcium 119mg 350mg Tofu
Iron 2.71mg 5.36mg Tofu
Magnesium 26mg 30mg Tofu
Phosphorus 161mg 97mg Cheeseburger
Potassium 196mg 121mg Cheeseburger
Sodium 515mg 7mg Tofu
Zinc 2.49mg 0.8mg Cheeseburger
Copper 0.111mg 0.193mg Tofu
Manganese 0.316mg 0.605mg Tofu
Selenium 19.6µg 8.9µg Cheeseburger
Vitamin A 254IU 85IU Cheeseburger
Vitamin A RAE 50µg Cheeseburger
Vitamin E 0.52mg 0.01mg Cheeseburger
Vitamin D 2IU 0IU Cheeseburger
Vitamin D 0.1µg 0µg Cheeseburger
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.293mg 0.081mg Cheeseburger
Vitamin B2 0.363mg 0.052mg Cheeseburger
Vitamin B3 5.217mg 0.195mg Cheeseburger
Vitamin B5 0.545mg 0.068mg Cheeseburger
Vitamin B6 0.228mg 0.047mg Cheeseburger
Folate 70µg 15µg Cheeseburger
Vitamin B12 0.76µg 0µg Cheeseburger
Vitamin K 4.2µg 2.4µg Cheeseburger
Tryptophan 0.155mg 0.12mg Cheeseburger
Threonine 0.571mg 0.402mg Cheeseburger
Isoleucine 0.755mg 0.435mg Cheeseburger
Leucine 1.316mg 0.713mg Cheeseburger
Lysine 0.784mg 0.452mg Cheeseburger
Methionine 0.377mg 0.108mg Cheeseburger
Phenylalanine 0.755mg 0.428mg Cheeseburger
Valine 0.881mg 0.446mg Cheeseburger
Histidine 0.445mg 0.221mg Cheeseburger
Cholesterol 43mg 0mg Tofu
Trans Fat 0.57g 0g Tofu
Saturated Fat 6.473g 0.691g Tofu
Omega-3 - EPA 0.005g 0g Cheeseburger
Omega-3 - DPA 0.01g 0g Cheeseburger
Monounsaturated Fat 5.413g 1.056g Cheeseburger
Polyunsaturated fat 1.658g 2.699g Tofu
Omega-6 - Eicosadienoic acid 0.004g Cheeseburger
Omega-6 - Linoleic acid 1.322g Cheeseburger
Omega-6 - Gamma-linoleic acid 0.005g Cheeseburger
Omega-3 - ALA 0.125g Cheeseburger
Omega-3 - Eicosatrienoic acid 0.001g Cheeseburger
Omega-6 - Dihomo-gamma-linoleic acid 0.015g Cheeseburger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheeseburger Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
44%
Cheeseburger
6%
Tofu
Minerals Daily Need Coverage Score
56%
Cheeseburger
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.26g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 508mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 5.782g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Cheeseburger
Cheeseburger is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.