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  6. Flank steak vs. Tofu

Flank steak vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between flank steak and tofu

  • Flank steak is higher in vitamin B12, vitamin B3, vitamin B6, zinc, selenium, and phosphorus, yet tofu is higher in iron, calcium, and manganese.
  • Flank steak covers your daily vitamin B12 needs 68% more than tofu.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Flank steak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Tofu
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +180.2%
Contains more ZincZinc +512.5%
Contains more PhosphorusPhosphorus +116.5%
Contains more SeleniumSelenium +230.3%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +1650%
Contains more IronIron +208%
Contains more CopperCopper +135.4%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +6622.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin EVitamin E +3700%
Contains more Vitamin B2Vitamin B2 +155.8%
Contains more Vitamin B3Vitamin B3 +3675.9%
Contains more Vitamin B5Vitamin B5 +701.5%
Contains more Vitamin B6Vitamin B6 +1131.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +266%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +66.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Tofu
Tofu
3
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 ProteinProtein +242.3%
Contains more FatsFats +72.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.8%
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +214.1%
Contains less Sat. FatSaturated fat -79.6%
Contains more Poly. FatPolyunsaturated fat +738.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flank steak Tofu DV% diff.
Vitamin B12 1.63µg 0µg 68%
Vitamin B3 7.363mg 0.195mg 45%
Iron 1.74mg 5.36mg 45%
Vitamin B6 0.579mg 0.047mg 41%
Protein 27.66g 8.08g 39%
Zinc 4.9mg 0.8mg 37%
Selenium 29.4µg 8.9µg 37%
Calcium 20mg 350mg 33%
Manganese 0.009mg 0.605mg 26%
Cholesterol 79mg 0mg 26%
Polyunsaturated fat 0.322g 2.699g 16%
Phosphorus 210mg 97mg 16%
Choline 105.4mg 28.8mg 14%
Saturated fat 3.395g 0.691g 12%
Copper 0.082mg 0.193mg 12%
Vitamin B5 0.545mg 0.068mg 10%
Vitamin B2 0.133mg 0.052mg 6%
Calories 192kcal 76kcal 6%
Potassium 339mg 121mg 6%
Monounsaturated fat 3.317g 1.056g 6%
Fats 8.23g 4.78g 5%
Vitamin E 0.38mg 0.01mg 2%
Sodium 56mg 7mg 2%
Magnesium 23mg 30mg 2%
Folate 9µg 15µg 2%
Vitamin B1 0.075mg 0.081mg 1%
Vitamin K 1.4µg 2.4µg 1%
Fiber 0g 0.3g 1%
Carbs 0g 1.87g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Sugar 0g 0.62g N/A
Tryptophan 0.182mg 0.12mg 0%
Threonine 1.105mg 0.402mg 0%
Isoleucine 1.259mg 0.435mg 0%
Leucine 2.201mg 0.713mg 0%
Lysine 2.338mg 0.452mg 0%
Methionine 0.72mg 0.108mg 0%
Phenylalanine 1.093mg 0.428mg 0%
Valine 1.372mg 0.446mg 0%
Histidine 0.883mg 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Flank steak
6%
Tofu
Minerals Daily Need Coverage Score
54%
Flank steak
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 2.704g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.