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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.

Infographic

Cornmeal 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cornmeal
Cornmeal
2
:
6
Tofu
Tofu
Contains more Iron +63.9%
Contains less Sodium -50%
Contains more Calcium +22666.7%
Contains more Potassium +66.9%
Contains more Magnesium +81.3%
Contains more Copper +397.4%
Contains more Zinc +137.9%
Contains more Phosphorus +91.9%
Cornmeal
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Tofu
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 205% 21% 42% 126% 43% 82% 2%
Contains more Iron +63.9%
Contains less Sodium -50%
Contains more Calcium +22666.7%
Contains more Potassium +66.9%
Contains more Magnesium +81.3%
Contains more Copper +397.4%
Contains more Zinc +137.9%
Contains more Phosphorus +91.9%

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
Cornmeal
Cornmeal
9
:
1
Tofu
Tofu
Contains more Vitamin A +28.9%
Contains more Vitamin B1 +248.7%
Contains more Vitamin B2 +274.5%
Contains more Vitamin B3 +1203.9%
Contains more Vitamin B5 +80.5%
Contains more Vitamin B6 +97.8%
Contains more Folate +620.7%
Contains more Vitamin C +∞%
Cornmeal
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%
Tofu
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 10% 0% 0% 40% 24% 8% 8% 22% 0% 0% 22%
Contains more Vitamin A +28.9%
Contains more Vitamin B1 +248.7%
Contains more Vitamin B2 +274.5%
Contains more Vitamin B3 +1203.9%
Contains more Vitamin B5 +80.5%
Contains more Vitamin B6 +97.8%
Contains more Folate +620.7%
Contains more 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.
Cornmeal Tofu
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Tofu Opinion
Calories 370kcal 144kcal Cornmeal
Protein 7.11g 17.27g Tofu
Fats 1.75g 8.72g Tofu
Vitamin C 0mg 0.2mg Tofu
Net carbs 75.55g 0.48g Cornmeal
Carbs 79.45g 2.78g Cornmeal
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 4.36mg 2.66mg Cornmeal
Calcium 3mg 683mg Tofu
Potassium 142mg 237mg Tofu
Magnesium 32mg 58mg Tofu
Sugar 1.61g g Tofu
Fiber 3.9g 2.3g Cornmeal
Copper 0.076mg 0.378mg Tofu
Zinc 0.66mg 1.57mg Tofu
Starch 73.3g g Cornmeal
Phosphorus 99mg 190mg Tofu
Sodium 7mg 14mg Cornmeal
Vitamin A 214IU 166IU Cornmeal
Vitamin E 0.12mg mg Cornmeal
Vitamin D 0µg 0µg
Vitamin B1 0.551mg 0.158mg Cornmeal
Vitamin B2 0.382mg 0.102mg Cornmeal
Vitamin B3 4.968mg 0.381mg Cornmeal
Vitamin B5 0.24mg 0.133mg Cornmeal
Vitamin B6 0.182mg 0.092mg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Cornmeal
Folate 209µg 29µg Cornmeal
Trans Fat 0g 0g
Saturated Fat 0.22g 1.261g Cornmeal
Monounsaturated Fat 0.39g 1.925g Tofu
Polyunsaturated fat 0.828g 4.921g Tofu
Tryptophan 0.038mg 0.235mg Tofu
Threonine 0.172mg 0.785mg Tofu
Isoleucine 0.242mg 0.849mg Tofu
Leucine 1.006mg 1.392mg Tofu
Lysine 0.105mg 0.883mg Tofu
Methionine 0.162mg 0.211mg Tofu
Phenylalanine 0.366mg 0.835mg Tofu
Valine 0.337mg 0.87mg Tofu
Histidine 0.172mg 0.431mg Tofu
Fructose 0.17g g Cornmeal

Which food is preferable for your diet?

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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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
Cornmeal
11
Tofu
Mineral Summary Score
36
Cornmeal
77
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 food.
Protein
43%
Cornmeal
104%
Tofu
Carbohydrates
79%
Cornmeal
3%
Tofu
Fats
8%
Cornmeal
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.61g)
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 richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 1.041g)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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/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.