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Cornmeal vs Tofu - In-Depth Nutrition Comparison

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How are Cornmeal and Tofu different?

  • Cornmeal is higher in Folate, Vitamin B1, Vitamin B3, Vitamin B2, Fiber and Vitamin B6, however Tofu is richer in Calcium, Manganese, Copper and Iron.
  • Daily need coverage for Folate from Cornmeal is 49% higher.
  • Cornmeal contains 25 times more Vitamin B3 than Tofu. While Cornmeal contains 4.968mg of Vitamin B3, Tofu contains only 0.195mg.

Cornmeal, degermed, enriched, yellow and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

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Cornmeal vs Tofu infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Tofu
Contains more Potassium +17.4%
Contains more Iron +22.9%
Contains more Calcium +11566.7%
Contains more Copper +153.9%
Contains more Zinc +21.2%
Equal in Magnesium - 30
Equal in Phosphorus - 97
Equal in Sodium - 7
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +17.4%
Contains more Iron +22.9%
Contains more Calcium +11566.7%
Contains more Copper +153.9%
Contains more Zinc +21.2%
Equal in Magnesium - 30
Equal in Phosphorus - 97
Equal in Sodium - 7

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tofu
Contains more Vitamin A +151.8%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +580.2%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +2447.7%
Contains more Vitamin B5 +252.9%
Contains more Vitamin B6 +287.2%
Contains more Folate +1293.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin A +151.8%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +580.2%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +2447.7%
Contains more Vitamin B5 +252.9%
Contains more Vitamin B6 +287.2%
Contains more Folate +1293.3%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
46
Cornmeal
6
Tofu
Mineral Summary Score
36
Cornmeal
58
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
43%
Cornmeal
48%
Tofu
Carbohydrates
79%
Cornmeal
2%
Tofu
Fats
8%
Cornmeal
22%
Tofu

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cornmeal Tofu
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cornmeal Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 0.99g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 53)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.471g)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cornmeal Tofu Opinion
Calories 370 76 Cornmeal
Protein 7.11 8.08 Tofu
Fats 1.75 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 79.45 1.87 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 5.36 Tofu
Calcium 3 350 Tofu
Potassium 142 121 Cornmeal
Magnesium 32 30 Cornmeal
Sugars 1.61 0.62 Tofu
Fiber 3.9 0.3 Cornmeal
Copper 0.076 0.193 Tofu
Zinc 0.66 0.8 Tofu
Starch 73.3 Cornmeal
Phosphorus 99 97 Cornmeal
Sodium 7 7
Vitamin A 214 85 Cornmeal
Vitamin E 0.12 0.01 Cornmeal
Vitamin D 0 0
Vitamin B1 0.551 0.081 Cornmeal
Vitamin B2 0.382 0.052 Cornmeal
Vitamin B3 4.968 0.195 Cornmeal
Vitamin B5 0.24 0.068 Cornmeal
Vitamin B6 0.182 0.047 Cornmeal
Vitamin B12 0 0
Vitamin K 0 2.4 Tofu
Folate 209 15 Cornmeal
Trans Fat 0 0
Saturated Fat 0.22 0.691 Cornmeal
Monounsaturated Fat 0.39 1.056 Tofu
Polyunsaturated fat 0.828 2.699 Tofu
Tryptophan 0.038 0.12 Tofu
Threonine 0.172 0.402 Tofu
Isoleucine 0.242 0.435 Tofu
Leucine 1.006 0.713 Cornmeal
Lysine 0.105 0.452 Tofu
Methionine 0.162 0.108 Cornmeal
Phenylalanine 0.366 0.428 Tofu
Valine 0.337 0.446 Tofu
Histidine 0.172 0.221 Tofu
Fructose 0.17 Cornmeal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.