Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Jerky
  5. Compare
  6. Jerky vs. Tofu

Jerky vs. Tofu — In-Depth Nutrition Comparison

Compare

How are Jerky and Tofu different?

  • Jerky is higher in Zinc, Phosphorus, Vitamin B12, Folate, and Choline, however, Tofu is richer in Calcium, and Manganese.
  • Daily need coverage for Sodium from Jerky is 90% higher.
  • Tofu has less Cholesterol.

Snacks, beef jerky, chopped and formed and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Jerky 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.
Jerky
Jerky
7
:
3
Tofu
Tofu
Contains more Magnesium +70%
Contains more Phosphorus +319.6%
Contains more Potassium +393.4%
Contains more Zinc +913.8%
Contains more Copper +17.6%
Contains more Selenium +20.2%
Contains more Calcium +1650%
Contains less Sodium -99.7%
Contains more Manganese +445%
Equal in Iron - 5.36
Jerky
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 204% 37% 175% 53% 272% 222% 76% 15% 59%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Magnesium +70%
Contains more Phosphorus +319.6%
Contains more Potassium +393.4%
Contains more Zinc +913.8%
Contains more Copper +17.6%
Contains more Selenium +20.2%
Contains more Calcium +1650%
Contains less Sodium -99.7%
Contains more Manganese +445%
Equal in Iron - 5.36

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.
Jerky
Jerky
9
:
3
Tofu
Tofu
Contains more Vitamin E +4800%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +90.1%
Contains more Vitamin B2 +173.1%
Contains more Vitamin B3 +788.2%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +280.9%
Contains more Folate +793.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin K - 2.4
Jerky
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 9% 0% 39% 33% 33% 10% 42% 101% 124% 6%
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 +4800%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +90.1%
Contains more Vitamin B2 +173.1%
Contains more Vitamin B3 +788.2%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +280.9%
Contains more Folate +793.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
Jerky
4
:
1
Tofu
Tofu
Contains more Protein +310.9%
Contains more Fats +435.6%
Contains more Carbs +488.2%
Contains more Other +850%
Contains more Water +261.9%
Jerky
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 +310.9%
Contains more Fats +435.6%
Contains more Carbs +488.2%
Contains more Other +850%
Contains more Water +261.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
Jerky
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +970.5%
Contains less Saturated Fat -93.6%
Contains more Polyunsaturated fat +167%
Jerky
47% 49% 4%
Saturated Fat: 10.85 g
Monounsaturated Fat: 11.305 g
Polyunsaturated fat: 1.011 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +970.5%
Contains less Saturated Fat -93.6%
Contains more Polyunsaturated fat +167%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jerky Tofu Opinion
Net carbs 9.2g 1.57g Jerky
Protein 33.2g 8.08g Jerky
Fats 25.6g 4.78g Jerky
Carbs 11g 1.87g Jerky
Calories 410kcal 76kcal Jerky
Sugar 9g 0.62g Tofu
Fiber 1.8g 0.3g Jerky
Calcium 20mg 350mg Tofu
Iron 5.42mg 5.36mg Jerky
Magnesium 51mg 30mg Jerky
Phosphorus 407mg 97mg Jerky
Potassium 597mg 121mg Jerky
Sodium 2081mg 7mg Tofu
Zinc 8.11mg 0.8mg Jerky
Copper 0.227mg 0.193mg Jerky
Manganese 0.111mg 0.605mg Tofu
Selenium 10.7µg 8.9µg Jerky
Vitamin A 0IU 85IU Tofu
Vitamin E 0.49mg 0.01mg Jerky
Vitamin D 11IU 0IU Jerky
Vitamin D 0.3µg 0µg Jerky
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.154mg 0.081mg Jerky
Vitamin B2 0.142mg 0.052mg Jerky
Vitamin B3 1.732mg 0.195mg Jerky
Vitamin B5 0.163mg 0.068mg Jerky
Vitamin B6 0.179mg 0.047mg Jerky
Folate 134µg 15µg Jerky
Vitamin B12 0.99µg 0µg Jerky
Vitamin K 2.3µg 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Cholesterol 48mg 0mg Tofu
Saturated Fat 10.85g 0.691g Tofu
Monounsaturated Fat 11.305g 1.056g Jerky
Polyunsaturated fat 1.011g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerky 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
34%
Jerky
6%
Tofu
Minerals Daily Need Coverage Score
111%
Jerky
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 8.38g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 2074mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 10.159g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is richer in vitamins?
Jerky
Jerky is relatively richer in vitamins

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.