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  6. Ground beef vs. Tofu

Ground beef vs. Tofu — In-Depth Nutrition Comparison

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Differences between ground beef and tofu

  • Ground beef has more vitamin B12, zinc, vitamin B3, and vitamin B6, while tofu has more calcium, manganese, copper, and magnesium.
  • Ground beef's daily need coverage for vitamin B12 is 104% higher.
  • Ground beef has a lower glycemic index. The glycemic index of ground beef is 0, while the glycemic index of tofu is 15.

The food types used in this comparison are Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more ZincZinc +272%
Contains more MagnesiumMagnesium +241.2%
Contains more CalciumCalcium +1969.7%
Contains more IronIron +17.2%
Contains more CopperCopper +378.5%
Contains more PhosphorusPhosphorus +14.5%
Contains less SodiumSodium -80.8%
Contains more ManganeseManganese +13022.2%
~equal in Potassium ~237mg
~equal in Selenium ~17.4µg

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +67.6%
Contains more Vitamin B3Vitamin B3 +956.7%
Contains more Vitamin B5Vitamin B5 +285%
Contains more Vitamin B6Vitamin B6 +238%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +209.8%
Contains more FolateFolate +314.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ground beef Tofu DV% diff.
Vitamin B12 2.49µg 0µg 104%
Calcium 33mg 683mg 65%
Manganese 0.009mg 1.181mg 51%
Zinc 5.84mg 1.57mg 39%
Copper 0.079mg 0.378mg 33%
Polyunsaturated fat 0.408g 4.921g 30%
Cholesterol 88mg 0mg 29%
Vitamin B3 4.026mg 0.381mg 23%
Saturated fat 6.073g 1.261g 22%
Vitamin B6 0.311mg 0.092mg 17%
Monounsaturated fat 7.322g 1.925g 13%
Choline 73.2mg 13%
Protein 23.87g 17.27g 13%
Magnesium 17mg 58mg 10%
Fats 15.37g 8.72g 10%
Vitamin B1 0.051mg 0.158mg 9%
Fiber 0g 2.3g 9%
Vitamin B5 0.512mg 0.133mg 8%
Folate 7µg 29µg 6%
Calories 241kcal 144kcal 5%
Vitamin B2 0.171mg 0.102mg 5%
Iron 2.27mg 2.66mg 5%
Selenium 19.1µg 17.4µg 3%
Sodium 73mg 14mg 3%
Phosphorus 166mg 190mg 3%
Vitamin K 2.9µg 2%
Carbs 0g 2.78g 1%
Vitamin E 0.12mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.48g N/A
Vitamin D 2IU 0IU 0%
Potassium 241mg 237mg 0%
Vitamin A 3µg 0%
Trans fat 1.173g 0g N/A
Tryptophan 0.121mg 0.235mg 0%
Threonine 0.923mg 0.785mg 0%
Isoleucine 1.055mg 0.849mg 0%
Leucine 1.861mg 1.392mg 0%
Lysine 1.976mg 0.883mg 0%
Methionine 0.614mg 0.211mg 0%
Phenylalanine 0.931mg 0.835mg 0%
Valine 1.172mg 0.87mg 0%
Histidine 0.775mg 0.431mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more ProteinProtein +38.2%
Contains more FatsFats +76.3%
Contains more OtherOther +70.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +280.4%
Contains less Sat. FatSaturated fat -79.2%
Contains more Poly. FatPolyunsaturated fat +1106.1%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.