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  6. Corn raw vs. Tofu

Corn raw vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between corn raw and tofu

  • Corn raw has more vitamin B5, vitamin B3, and vitamin C; however, tofu is higher in calcium, manganese, copper, selenium, iron, phosphorus, and zinc.
  • Tofu covers your daily need for calcium, 68% more than corn raw.
  • Corn raw has 34 times more vitamin C than tofu. While corn raw has 6.8mg of vitamin C, tofu has only 0.2mg.
  • The glycemic index of corn raw is higher.

These are the specific foods used in this comparison Corn, sweet, yellow, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Tofu
Tofu
8
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 PotassiumPotassium +13.9%
Contains more MagnesiumMagnesium +56.8%
Contains more CalciumCalcium +34050%
Contains more IronIron +411.5%
Contains more CopperCopper +600%
Contains more ZincZinc +241.3%
Contains more PhosphorusPhosphorus +113.5%
Contains more ManganeseManganese +624.5%
Contains more SeleniumSelenium +2800%
~equal in Sodium ~14mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Tofu
Tofu
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin CVitamin C +3300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +364.6%
Contains more Vitamin B5Vitamin B5 +439.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +44.8%
Contains more Vitamin B2Vitamin B2 +85.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B6 ~0.092mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Tofu DV% diff.
Calcium 2mg 683mg 68%
Manganese 0.163mg 1.181mg 44%
Copper 0.054mg 0.378mg 36%
Selenium 0.6µg 17.4µg 31%
Polyunsaturated fat 0.487g 4.921g 30%
Protein 3.27g 17.27g 28%
Iron 0.52mg 2.66mg 27%
Phosphorus 89mg 190mg 14%
Vitamin B5 0.717mg 0.133mg 12%
Fats 1.35g 8.72g 11%
Zinc 0.46mg 1.57mg 10%
Vitamin B3 1.77mg 0.381mg 9%
Vitamin C 6.8mg 0.2mg 7%
Carbs 18.7g 2.78g 5%
Magnesium 37mg 58mg 5%
Vitamin B2 0.055mg 0.102mg 4%
Choline 23mg 4%
Saturated fat 0.325g 1.261g 4%
Monounsaturated fat 0.432g 1.925g 4%
Calories 86kcal 144kcal 3%
Folate 42µg 29µg 3%
Starch 5.7g 2%
Fructose 1.94g 2%
Potassium 270mg 237mg 1%
Fiber 2g 2.3g 1%
Vitamin A 9µg 1%
Protein per 100 calories 3.8g 12g N/A
Calories per 10 g protein 263kcal 83kcal N/A
Weight per 100 calories 116g 69g N/A
Unsaturated / Saturated Fat ratio 2.8 5.4 N/A
Net carbs 16.7g 0.48g N/A
Sugar 6.26g N/A
Sodium 15mg 14mg 0%
Vitamin E 0.07mg 0%
Vitamin B1 0.155mg 0.158mg 0%
Vitamin B6 0.093mg 0.092mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0.235mg 0%
Threonine 0.129mg 0.785mg 0%
Isoleucine 0.129mg 0.849mg 0%
Leucine 0.348mg 1.392mg 0%
Lysine 0.137mg 0.883mg 0%
Methionine 0.067mg 0.211mg 0%
Phenylalanine 0.15mg 0.835mg 0%
Valine 0.185mg 0.87mg 0%
Histidine 0.089mg 0.431mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Tofu
Tofu
3
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 CarbsCarbs +572.7%
Contains more ProteinProtein +428.1%
Contains more FatsFats +545.9%
Contains more OtherOther +122.2%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 less Sat. FatSaturated fat -74.2%
Contains more Mono. FatMonounsaturated fat +345.6%
Contains more Poly. FatPolyunsaturated fat +910.5%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.