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  6. Ground beef vs. Tofu

Ground beef vs. Tofu — In-Depth Nutrition Comparison

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Important differences between Ground beef and Tofu

  • Ground beef has more Vitamin B12, Zinc, Vitamin B3, Vitamin B6, and Selenium, however, Tofu has more Iron, Calcium, and Manganese.
  • Ground beef's daily need coverage for Vitamin B12 is 104% more.

The food varieties used in the comparison are Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Tofu, raw, regular, 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.
Ground beef
Ground beef
4
:
6
Tofu
Tofu
Contains more Phosphorus +71.1%
Contains more Potassium +99.2%
Contains more Zinc +630%
Contains more Selenium +114.6%
Contains more Calcium +960.6%
Contains more Iron +136.1%
Contains more Magnesium +76.5%
Contains less Sodium -90.4%
Contains more Copper +144.3%
Contains more Manganese +6622.2%
Ground beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 86% 13% 72% 22% 10% 160% 27% 2% 105%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Phosphorus +71.1%
Contains more Potassium +99.2%
Contains more Zinc +630%
Contains more Selenium +114.6%
Contains more Calcium +960.6%
Contains more Iron +136.1%
Contains more Magnesium +76.5%
Contains less Sodium -90.4%
Contains more Copper +144.3%
Contains more Manganese +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.
Ground beef
Ground beef
7
:
4
Tofu
Tofu
Contains more Vitamin E +1100%
Contains more Vitamin B2 +228.8%
Contains more Vitamin B3 +1964.6%
Contains more Vitamin B5 +652.9%
Contains more Vitamin B6 +561.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +20.8%
Contains more Vitamin A +844.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +58.8%
Contains more Folate +114.3%
Ground beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 13% 40% 76% 31% 72% 6% 312% 8%
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 E +1100%
Contains more Vitamin B2 +228.8%
Contains more Vitamin B3 +1964.6%
Contains more Vitamin B5 +652.9%
Contains more Vitamin B6 +561.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +20.8%
Contains more Vitamin A +844.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +58.8%
Contains more Folate +114.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ground beef
Ground beef
3
:
2
Tofu
Tofu
Contains more Protein +195.4%
Contains more Fats +221.5%
Contains more Other +231.9%
Contains more Carbs +∞%
Contains more Water +44.9%
Ground beef
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 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 Protein +195.4%
Contains more Fats +221.5%
Contains more Other +231.9%
Contains more Carbs +∞%
Contains more Water +44.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ground beef
Ground beef
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +593.4%
Contains less Saturated Fat -88.6%
Contains more Polyunsaturated fat +561.5%
Ground beef
44% 53% 3%
Saturated Fat: 6.073 g
Monounsaturated Fat: 7.322 g
Polyunsaturated fat: 0.408 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +593.4%
Contains less Saturated Fat -88.6%
Contains more Polyunsaturated fat +561.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ground beef Tofu Opinion
Net carbs 0g 1.57g Tofu
Protein 23.87g 8.08g Ground beef
Fats 15.37g 4.78g Ground beef
Carbs 0g 1.87g Tofu
Calories 241kcal 76kcal Ground beef
Sugar 0g 0.62g Ground beef
Fiber 0g 0.3g Tofu
Calcium 33mg 350mg Tofu
Iron 2.27mg 5.36mg Tofu
Magnesium 17mg 30mg Tofu
Phosphorus 166mg 97mg Ground beef
Potassium 241mg 121mg Ground beef
Sodium 73mg 7mg Tofu
Zinc 5.84mg 0.8mg Ground beef
Copper 0.079mg 0.193mg Tofu
Manganese 0.009mg 0.605mg Tofu
Selenium 19.1µg 8.9µg Ground beef
Vitamin A 9IU 85IU Tofu
Vitamin A RAE 3µg Ground beef
Vitamin E 0.12mg 0.01mg Ground beef
Vitamin D 2IU 0IU Ground beef
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.051mg 0.081mg Tofu
Vitamin B2 0.171mg 0.052mg Ground beef
Vitamin B3 4.026mg 0.195mg Ground beef
Vitamin B5 0.512mg 0.068mg Ground beef
Vitamin B6 0.311mg 0.047mg Ground beef
Folate 7µg 15µg Tofu
Vitamin B12 2.49µg 0µg Ground beef
Vitamin K 2.9µg 2.4µg Ground beef
Tryptophan 0.121mg 0.12mg Ground beef
Threonine 0.923mg 0.402mg Ground beef
Isoleucine 1.055mg 0.435mg Ground beef
Leucine 1.861mg 0.713mg Ground beef
Lysine 1.976mg 0.452mg Ground beef
Methionine 0.614mg 0.108mg Ground beef
Phenylalanine 0.931mg 0.428mg Ground beef
Valine 1.172mg 0.446mg Ground beef
Histidine 0.775mg 0.221mg Ground beef
Cholesterol 88mg 0mg Tofu
Trans Fat 1.173g 0g Tofu
Saturated Fat 6.073g 0.691g Tofu
Monounsaturated Fat 7.322g 1.056g Ground beef
Polyunsaturated fat 0.408g 2.699g Tofu
Omega-6 - Gamma-linoleic acid 0.008g Ground beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground beef 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%
Ground beef
6%
Tofu
Minerals Daily Need Coverage Score
50%
Ground beef
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 66mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 5.382g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Ground beef
Ground beef is lower in glycemic index (difference - 15)
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. 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/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.