Cornmeal vs Tofu - In-Depth Nutrition Comparison
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How are Cornmeal and Tofu different?
- Cornmeal is richer in Folate, Vitamin B1, Vitamin B3, Vitamin B2, and Iron, while Tofu is higher in Calcium, Manganese, Copper, Phosphorus, and Selenium.
- Tofu covers your daily need of Calcium 68% more than Cornmeal.
- Cornmeal contains 13 times more Vitamin B3 than Tofu. Cornmeal contains 4.968mg of Vitamin B3, while Tofu contains 0.381mg.
Cornmeal, degermed, enriched, yellow and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.
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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
Contains
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Iron
+63.9%
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less
Sodium
-50%
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Calcium
+22666.7%
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Magnesium
+81.3%
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Phosphorus
+91.9%
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Potassium
+66.9%
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Zinc
+137.9%
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Copper
+397.4%
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Iron
+63.9%
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less
Sodium
-50%
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Calcium
+22666.7%
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Magnesium
+81.3%
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Phosphorus
+91.9%
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Potassium
+66.9%
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Zinc
+137.9%
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Copper
+397.4%
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
:
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Vitamin A
+28.9%
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Vitamin B1
+248.7%
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Vitamin B2
+274.5%
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Vitamin B3
+1203.9%
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Vitamin B5
+80.5%
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Vitamin B6
+97.8%
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Folate
+620.7%
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Vitamin C
+∞%
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Vitamin A
+28.9%
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Vitamin B1
+248.7%
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Vitamin B2
+274.5%
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Vitamin B3
+1203.9%
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Vitamin B5
+80.5%
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Vitamin B6
+97.8%
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Folate
+620.7%
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Vitamin C
+∞%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sugar |
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Lower in glycemic index |
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Lower in price |
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Rich in minerals |
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Lower in Sodium |
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Lower in Saturated Fat |
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Rich in vitamins |
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Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 75.55g | 0.48g |
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Protein | 7.11g | 17.27g |
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Fats | 1.75g | 8.72g |
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Carbs | 79.45g | 2.78g |
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Calories | 370kcal | 144kcal |
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Starch | 73.3g | g |
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Fructose | 0.17g | g |
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Sugar | 1.61g | g |
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Fiber | 3.9g | 2.3g |
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Calcium | 3mg | 683mg |
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Iron | 4.36mg | 2.66mg |
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Magnesium | 32mg | 58mg |
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Phosphorus | 99mg | 190mg |
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Potassium | 142mg | 237mg |
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Sodium | 7mg | 14mg |
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Zinc | 0.66mg | 1.57mg |
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Copper | 0.076mg | 0.378mg |
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Vitamin A | 214IU | 166IU |
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Vitamin E | 0.12mg | mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0mg | 0.2mg |
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Vitamin B1 | 0.551mg | 0.158mg |
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Vitamin B2 | 0.382mg | 0.102mg |
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Vitamin B3 | 4.968mg | 0.381mg |
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Vitamin B5 | 0.24mg | 0.133mg |
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Vitamin B6 | 0.182mg | 0.092mg |
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Folate | 209µg | 29µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 0µg | µg |
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Tryptophan | 0.038mg | 0.235mg |
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Threonine | 0.172mg | 0.785mg |
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Isoleucine | 0.242mg | 0.849mg |
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Leucine | 1.006mg | 1.392mg |
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Lysine | 0.105mg | 0.883mg |
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Methionine | 0.162mg | 0.211mg |
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Phenylalanine | 0.366mg | 0.835mg |
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Valine | 0.337mg | 0.87mg |
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Histidine | 0.172mg | 0.431mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | 0g | 0g | |
Saturated Fat | 0.22g | 1.261g |
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Monounsaturated Fat | 0.39g | 1.925g |
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Polyunsaturated fat | 0.828g | 4.921g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46

11

Mineral Summary Score
36

77

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 food.
Protein
43%

104%

Carbohydrates
79%

3%

Fats
8%

40%

Comparison summary
Which food is lower in Sugar?

Tofu is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?

Tofu is lower in glycemic index (difference - 53)
Which food is cheaper?

Tofu is cheaper (difference - $1.4)
Which food is richer in minerals?

Tofu is relatively richer in minerals
Which food contains less Sodium?

Cornmeal contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?

Cornmeal is lower in Saturated Fat (difference - 1.041g)
Which food is richer in vitamins?

Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)