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 for 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 has a higher glycemic index (68) than tofu (15).
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +63.9% |
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +81.3% |
| Contains more CalciumCalcium | +22666.7% |
| Contains more PotassiumPotassium | +66.9% |
| Contains more CopperCopper | +397.4% |
| Contains more ZincZinc | +137.9% |
| Contains more PhosphorusPhosphorus | +91.9% |
| Contains more ManganeseManganese | +578.7% |
| Contains more SeleniumSelenium | +65.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +248.7% |
| Contains more Vitamin B2Vitamin B2 | +274.5% |
| Contains more Vitamin B3Vitamin B3 | +1203.9% |
| Contains more Vitamin B5Vitamin B5 | +80.5% |
| Contains more Vitamin B6Vitamin B6 | +97.8% |
| Contains more FolateFolate | +620.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2757.9% |
| Contains more ProteinProtein | +142.9% |
| Contains more FatsFats | +398.3% |
| Contains more WaterWater | +524.6% |
| Contains more OtherOther | +174.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.6% |
| Contains more Mono. FatMonounsaturated fat | +393.6% |
| Contains more Poly. FatPolyunsaturated fat | +494.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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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DV% diff. |
| Calcium | 3mg | 683mg | 68% |
| Folate | 209µg | 29µg | 45% |
| Manganese | 0.174mg | 1.181mg | 44% |
| Copper | 0.076mg | 0.378mg | 34% |
| Vitamin B1 | 0.551mg | 0.158mg | 33% |
| Starch | 73.3g | 30% | |
| Vitamin B3 | 4.968mg | 0.381mg | 29% |
| Polyunsaturated fat | 0.828g | 4.921g | 27% |
| Carbs | 79.45g | 2.78g | 26% |
| Vitamin B2 | 0.382mg | 0.102mg | 22% |
| Iron | 4.36mg | 2.66mg | 21% |
| Protein | 7.11g | 17.27g | 20% |
| Selenium | 10.5µg | 17.4µg | 13% |
| Phosphorus | 99mg | 190mg | 13% |
| Calories | 370kcal | 144kcal | 11% |
| Fats | 1.75g | 8.72g | 11% |
| Zinc | 0.66mg | 1.57mg | 8% |
| Vitamin B6 | 0.182mg | 0.092mg | 7% |
| Magnesium | 32mg | 58mg | 6% |
| Fiber | 3.9g | 2.3g | 6% |
| Saturated fat | 0.22g | 1.261g | 5% |
| Monounsaturated fat | 0.39g | 1.925g | 4% |
| Potassium | 142mg | 237mg | 3% |
| Vitamin B5 | 0.24mg | 0.133mg | 2% |
| Choline | 8.6mg | 2% | |
| Vitamin E | 0.12mg | 1% | |
| Vitamin A | 11µg | 1% | |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 75.55g | 0.48g | N/A |
| Sugar | 1.61g | N/A | |
| Sodium | 7mg | 14mg | 0% |
| Tryptophan | 0.038mg | 0.235mg | 0% |
| Threonine | 0.172mg | 0.785mg | 0% |
| Isoleucine | 0.242mg | 0.849mg | 0% |
| Leucine | 1.006mg | 1.392mg | 0% |
| Lysine | 0.105mg | 0.883mg | 0% |
| Methionine | 0.162mg | 0.211mg | 0% |
| Phenylalanine | 0.366mg | 0.835mg | 0% |
| Valine | 0.337mg | 0.87mg | 0% |
| Histidine | 0.172mg | 0.431mg | 0% |
| Fructose | 0.17g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
9%
Minerals Daily Need Coverage Score
37%
87%
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)