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  6. Chuck steak vs. Tofu

Chuck steak vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between chuck steak and tofu?

  • Chuck steak is richer in vitamin B12, zinc, vitamin B3, vitamin B6, and selenium, yet tofu is richer in calcium, manganese, and copper.
  • Chuck steak's daily need coverage for vitamin B12 is 126% higher.
  • Chuck steak has a lower glycemic index than tofu.

We used Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Chuck steak 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% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Tofu
Tofu
5
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 +37.1%
Contains more ZincZinc +452.9%
Contains more SeleniumSelenium +58%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +4168.8%
Contains more CopperCopper +390.9%
Contains less SodiumSodium -80.3%
Contains more ManganeseManganese +9741.7%
~equal in Iron ~2.66mg
~equal in Phosphorus ~190mg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +87.3%
Contains more Vitamin B3Vitamin B3 +1123.9%
Contains more Vitamin B5Vitamin B5 +465.4%
Contains more Vitamin B6Vitamin B6 +305.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +139.4%
Contains more FolateFolate +383.3%

All nutrients comparison - raw data values

Nutrient Chuck steak Tofu DV% diff.
Vitamin B12 3.03µg 0µg 126%
Calcium 16mg 683mg 67%
Zinc 8.68mg 1.57mg 65%
Manganese 0.012mg 1.181mg 51%
Saturated fat 8.66g 1.261g 34%
Copper 0.077mg 0.378mg 33%
Cholesterol 87mg 0mg 29%
Vitamin B3 4.663mg 0.381mg 27%
Polyunsaturated fat 0.81g 4.921g 27%
Vitamin B6 0.373mg 0.092mg 22%
Monounsaturated fat 9.457g 1.925g 19%
Selenium 27.5µg 17.4µg 18%
Fats 19.64g 8.72g 17%
Protein 24.98g 17.27g 15%
Choline 79mg 14%
Vitamin B5 0.752mg 0.133mg 12%
Magnesium 22mg 58mg 9%
Fiber 0g 2.3g 9%
Vitamin B1 0.066mg 0.158mg 8%
Vitamin B2 0.191mg 0.102mg 7%
Calories 277kcal 144kcal 7%
Folate 6µg 29µg 6%
Potassium 325mg 237mg 3%
Iron 2.45mg 2.66mg 3%
Sodium 71mg 14mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.1mg 1%
Vitamin A 7µg 1%
Vitamin K 1.6µg 1%
Vitamin D 5IU 0IU 1%
Carbs 0g 2.78g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.48g N/A
Phosphorus 193mg 190mg 0%
Trans fat 1.287g 0g N/A
Tryptophan 0.281mg 0.235mg 0%
Threonine 1.099mg 0.785mg 0%
Isoleucine 1.062mg 0.849mg 0%
Leucine 2.009mg 1.392mg 0%
Lysine 2.184mg 0.883mg 0%
Methionine 0.709mg 0.211mg 0%
Phenylalanine 0.951mg 0.835mg 0%
Valine 1.129mg 0.87mg 0%
Histidine 0.809mg 0.431mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Tofu
Tofu
3
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 +44.6%
Contains more FatsFats +125.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.5%
Contains more OtherOther +775%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 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 +391.3%
Contains less Sat. FatSaturated fat -85.4%
Contains more Poly. FatPolyunsaturated fat +507.5%

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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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.