Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Lamb
  5. Compare
  6. Lamb vs. Tofu

Lamb vs. Tofu — In-Depth Nutrition Comparison

Compare

How are lamb and tofu different?

  • Lamb is higher in vitamin B12, vitamin B3, zinc, selenium, and vitamin B2; however, tofu is richer in iron, calcium, and manganese.
  • Daily need coverage for vitamin B12 for lamb is 106% higher.
  • Lamb has a lower glycemic index (0) than tofu (15).

Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Lamb 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.
Lamb
Lamb
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
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 +156.2%
Contains more ZincZinc +457.5%
Contains more PhosphorusPhosphorus +93.8%
Contains more SeleniumSelenium +196.6%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +1958.8%
Contains more IronIron +185.1%
Contains more CopperCopper +62.2%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +2650%

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.
Lamb
Lamb
11
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Tofu
Tofu
1
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 +1300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin B2Vitamin B2 +380.8%
Contains more Vitamin B3Vitamin B3 +3315.4%
Contains more Vitamin B5Vitamin B5 +870.6%
Contains more Vitamin B6Vitamin B6 +176.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +91.7%
Contains more FolateFolate +20%
Contains more CholineCholine +225.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~µg

All nutrients comparison - raw data values

Nutrient Lamb Tofu DV% diff.
Vitamin B12 2.55µg 0µg 106%
Iron 1.88mg 5.36mg 44%
Vitamin B3 6.66mg 0.195mg 40%
Saturated fat 8.83g 0.691g 37%
Calcium 17mg 350mg 33%
Protein 24.52g 8.08g 33%
Zinc 4.46mg 0.8mg 33%
Selenium 26.4µg 8.9µg 32%
Cholesterol 97mg 0mg 32%
Fats 20.94g 4.78g 25%
Manganese 0.022mg 0.605mg 25%
Monounsaturated fat 8.82g 1.056g 19%
Vitamin B2 0.25mg 0.052mg 15%
Phosphorus 188mg 97mg 13%
Choline 93.7mg 28.8mg 12%
Vitamin B5 0.66mg 0.068mg 12%
Calories 294kcal 76kcal 11%
Polyunsaturated fat 1.51g 2.699g 8%
Copper 0.119mg 0.193mg 8%
Potassium 310mg 121mg 6%
Vitamin B6 0.13mg 0.047mg 6%
Sodium 72mg 7mg 3%
Vitamin K 4.6µg 2.4µg 2%
Vitamin B1 0.1mg 0.081mg 2%
Magnesium 23mg 30mg 2%
Vitamin E 0.14mg 0.01mg 1%
Folate 18µg 15µg 1%
Carbs 0g 1.87g 1%
Fiber 0g 0.3g 1%
Vitamin D 0.1µg 0µg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.62g N/A
Tryptophan 0.287mg 0.12mg 0%
Threonine 1.05mg 0.402mg 0%
Isoleucine 1.183mg 0.435mg 0%
Leucine 1.908mg 0.713mg 0%
Lysine 2.166mg 0.452mg 0%
Methionine 0.629mg 0.108mg 0%
Phenylalanine 0.998mg 0.428mg 0%
Valine 1.323mg 0.446mg 0%
Histidine 0.777mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
3
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Tofu
Tofu
2
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 +203.5%
Contains more FatsFats +338.1%
Contains more OtherOther +13.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +57.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
1
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 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 +735.2%
Contains less Sat. FatSaturated fat -92.2%
Contains more Poly. FatPolyunsaturated fat +78.7%

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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.