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  6. Cornmeal vs. Tofu

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.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cornmeal
Cornmeal
4
:
5
Tofu
Tofu
Contains more Potassium +17.4%
Contains more Selenium +18%
Contains more Calcium +11566.7%
Contains more Iron +22.9%
Contains more Zinc +21.2%
Contains more Copper +153.9%
Contains more Manganese +247.7%
Equal in Magnesium - 30
Equal in Phosphorus - 97
Equal in Sodium - 7
Cornmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +17.4%
Contains more Selenium +18%
Contains more Calcium +11566.7%
Contains more Iron +22.9%
Contains more Zinc +21.2%
Contains more Copper +153.9%
Contains more Manganese +247.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cornmeal
Cornmeal
8
:
2
Tofu
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 +∞%
Cornmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cornmeal
Cornmeal
1
:
4
Tofu
Tofu
Contains more Carbs +4148.7%
Contains more Protein +13.6%
Contains more Fats +173.1%
Contains more Water +656.3%
Contains more Other +41.2%
Cornmeal
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Carbs +4148.7%
Contains more Protein +13.6%
Contains more Fats +173.1%
Contains more Water +656.3%
Contains more Other +41.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cornmeal
Cornmeal
1
:
2
Tofu
Tofu
Contains less Saturated Fat -68.2%
Contains more Monounsaturated Fat +170.8%
Contains more Polyunsaturated fat +226%
Cornmeal
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -68.2%
Contains more Monounsaturated Fat +170.8%
Contains more Polyunsaturated fat +226%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cornmeal Tofu
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cornmeal Tofu Opinion
Net carbs 75.55g 1.57g Cornmeal
Protein 7.11g 8.08g Tofu
Fats 1.75g 4.78g Tofu
Carbs 79.45g 1.87g Cornmeal
Calories 370kcal 76kcal Cornmeal
Starch 73.3g Cornmeal
Fructose 0.17g Cornmeal
Sugar 1.61g 0.62g Tofu
Fiber 3.9g 0.3g Cornmeal
Calcium 3mg 350mg Tofu
Iron 4.36mg 5.36mg Tofu
Magnesium 32mg 30mg Cornmeal
Phosphorus 99mg 97mg Cornmeal
Potassium 142mg 121mg Cornmeal
Sodium 7mg 7mg
Zinc 0.66mg 0.8mg Tofu
Copper 0.076mg 0.193mg Tofu
Manganese 0.174mg 0.605mg Tofu
Selenium 10.5µg 8.9µg Cornmeal
Vitamin A 214IU 85IU Cornmeal
Vitamin A RAE 11µg Cornmeal
Vitamin E 0.12mg 0.01mg Cornmeal
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.551mg 0.081mg Cornmeal
Vitamin B2 0.382mg 0.052mg Cornmeal
Vitamin B3 4.968mg 0.195mg Cornmeal
Vitamin B5 0.24mg 0.068mg Cornmeal
Vitamin B6 0.182mg 0.047mg Cornmeal
Folate 209µg 15µg Cornmeal
Vitamin K 0µg 2.4µg Tofu
Tryptophan 0.038mg 0.12mg Tofu
Threonine 0.172mg 0.402mg Tofu
Isoleucine 0.242mg 0.435mg Tofu
Leucine 1.006mg 0.713mg Cornmeal
Lysine 0.105mg 0.452mg Tofu
Methionine 0.162mg 0.108mg Cornmeal
Phenylalanine 0.366mg 0.428mg Tofu
Valine 0.337mg 0.446mg Tofu
Histidine 0.172mg 0.221mg Tofu
Saturated Fat 0.22g 0.691g Cornmeal
Monounsaturated Fat 0.39g 1.056g Tofu
Polyunsaturated fat 0.828g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cornmeal Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
46%
Cornmeal
6%
Tofu
Minerals Daily Need Coverage Score
37%
Cornmeal
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (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 Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.