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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 cheeseburgers and tofu?

  • Cheeseburgers are 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.
  • Cheeseburgers have a higher glycemic index (66) than tofu (15).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
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 +62%
Contains more ZincZinc +211.3%
Contains more PhosphorusPhosphorus +66%
Contains more SeleniumSelenium +120.2%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +194.1%
Contains more IronIron +97.8%
Contains more CopperCopper +73.9%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +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.
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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Tofu
Tofu
1
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 EVitamin E +5100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +261.7%
Contains more Vitamin B2Vitamin B2 +598.1%
Contains more Vitamin B3Vitamin B3 +2575.4%
Contains more Vitamin B5Vitamin B5 +701.5%
Contains more Vitamin B6Vitamin B6 +385.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +366.7%
Contains more Vitamin CVitamin C +∞%
~equal in Choline ~28.8mg

All nutrients comparison - raw data values

Nutrient Cheeseburger Tofu DV% diff.
Iron 2.71mg 5.36mg 33%
Vitamin B12 0.76µg 0µg 32%
Vitamin B3 5.217mg 0.195mg 31%
Saturated fat 6.473g 0.691g 26%
Vitamin B2 0.363mg 0.052mg 24%
Calcium 119mg 350mg 23%
Sodium 515mg 7mg 22%
Selenium 19.6µg 8.9µg 19%
Vitamin B1 0.293mg 0.081mg 18%
Protein 16.51g 8.08g 17%
Zinc 2.49mg 0.8mg 15%
Fats 14.72g 4.78g 15%
Folate 70µg 15µg 14%
Cholesterol 43mg 0mg 14%
Vitamin B6 0.228mg 0.047mg 14%
Manganese 0.316mg 0.605mg 13%
Calories 308kcal 76kcal 12%
Monounsaturated fat 5.413g 1.056g 11%
Vitamin B5 0.545mg 0.068mg 10%
Carbs 28.03g 1.87g 9%
Phosphorus 161mg 97mg 9%
Copper 0.111mg 0.193mg 9%
Starch 19.87g 8%
Polyunsaturated fat 1.658g 2.699g 7%
Fiber 2g 0.3g 7%
Vitamin A 50µg 6%
Vitamin E 0.52mg 0.01mg 3%
Potassium 196mg 121mg 2%
Fructose 1.94g 2%
Vitamin K 4.2µg 2.4µg 2%
Vitamin D 0.1µg 0µg 1%
Magnesium 26mg 30mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 26.03g 1.57g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g 0.62g N/A
Trans fat 0.57g 0g N/A
Choline 28.9mg 28.8mg 0%
Tryptophan 0.155mg 0.12mg 0%
Threonine 0.571mg 0.402mg 0%
Isoleucine 0.755mg 0.435mg 0%
Leucine 1.316mg 0.713mg 0%
Lysine 0.784mg 0.452mg 0%
Methionine 0.377mg 0.108mg 0%
Phenylalanine 0.755mg 0.428mg 0%
Valine 0.881mg 0.446mg 0%
Histidine 0.445mg 0.221mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.01g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 1.322g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Tofu
1
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 +104.3%
Contains more FatsFats +207.9%
Contains more CarbsCarbs +1398.9%
Contains more OtherOther +193.1%
Contains more WaterWater +118.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 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 +412.6%
Contains less Sat. FatSaturated fat -89.3%
Contains more Poly. FatPolyunsaturated fat +62.8%

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.