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

Corn raw vs. Tofu — In-Depth Nutrition Comparison

Compare

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 of 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.

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.
Corn raw
Corn raw
1
:
9
Tofu
Tofu
Contains more Potassium +13.9%
Contains more Calcium +34050%
Contains more Iron +411.5%
Contains more Magnesium +56.8%
Contains more Phosphorus +113.5%
Contains more Zinc +241.3%
Contains more Copper +600%
Contains more Manganese +624.5%
Contains more Selenium +2800%
Equal in Sodium - 14
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Potassium +13.9%
Contains more Calcium +34050%
Contains more Iron +411.5%
Contains more Magnesium +56.8%
Contains more Phosphorus +113.5%
Contains more Zinc +241.3%
Contains more Copper +600%
Contains more Manganese +624.5%
Contains more Selenium +2800%
Equal in Sodium - 14

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.
Corn raw
Corn raw
8
:
2
Tofu
Tofu
Contains more Vitamin A +12.7%
Contains more Vitamin C +3300%
Contains more Vitamin B3 +364.6%
Contains more Vitamin B5 +439.1%
Contains more Folate +44.8%
Contains more Vitamin B2 +85.5%
Equal in Vitamin B1 - 0.158
Equal in Vitamin B6 - 0.092
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin A +12.7%
Contains more Vitamin C +3300%
Contains more Vitamin B3 +364.6%
Contains more Vitamin B5 +439.1%
Contains more Folate +44.8%
Contains more Vitamin B2 +85.5%
Equal in Vitamin B1 - 0.158
Equal in Vitamin B6 - 0.092

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
2
:
3
Tofu
Tofu
Contains more Carbs +572.7%
Contains more Protein +428.1%
Contains more Fats +545.9%
Contains more Other +122.2%
Equal in Water - 69.83
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Tofu
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 Carbs +572.7%
Contains more Protein +428.1%
Contains more Fats +545.9%
Contains more Other +122.2%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
1
:
2
Tofu
Tofu
Contains less Saturated Fat -74.2%
Contains more Monounsaturated Fat +345.6%
Contains more Polyunsaturated fat +910.5%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -74.2%
Contains more Monounsaturated Fat +345.6%
Contains more Polyunsaturated fat +910.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Tofu Opinion
Net carbs 16.7g 0.48g Corn raw
Protein 3.27g 17.27g Tofu
Fats 1.35g 8.72g Tofu
Carbs 18.7g 2.78g Corn raw
Calories 86kcal 144kcal Tofu
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g Tofu
Fiber 2g 2.3g Tofu
Calcium 2mg 683mg Tofu
Iron 0.52mg 2.66mg Tofu
Magnesium 37mg 58mg Tofu
Phosphorus 89mg 190mg Tofu
Potassium 270mg 237mg Corn raw
Sodium 15mg 14mg Tofu
Zinc 0.46mg 1.57mg Tofu
Copper 0.054mg 0.378mg Tofu
Manganese 0.163mg 1.181mg Tofu
Selenium 0.6µg 17.4µg Tofu
Vitamin A 187IU 166IU Corn raw
Vitamin A RAE 9µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 6.8mg 0.2mg Corn raw
Vitamin B1 0.155mg 0.158mg Tofu
Vitamin B2 0.055mg 0.102mg Tofu
Vitamin B3 1.77mg 0.381mg Corn raw
Vitamin B5 0.717mg 0.133mg Corn raw
Vitamin B6 0.093mg 0.092mg Corn raw
Folate 42µg 29µg Corn raw
Vitamin K 0.3µg Corn raw
Tryptophan 0.023mg 0.235mg Tofu
Threonine 0.129mg 0.785mg Tofu
Isoleucine 0.129mg 0.849mg Tofu
Leucine 0.348mg 1.392mg Tofu
Lysine 0.137mg 0.883mg Tofu
Methionine 0.067mg 0.211mg Tofu
Phenylalanine 0.15mg 0.835mg Tofu
Valine 0.185mg 0.87mg Tofu
Histidine 0.089mg 0.431mg Tofu
Saturated Fat 0.325g 1.261g Corn raw
Monounsaturated Fat 0.432g 1.925g Tofu
Polyunsaturated fat 0.487g 4.921g Tofu
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw 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
18%
Corn raw
11%
Tofu
Minerals Daily Need Coverage Score
17%
Corn raw
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 37)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 0.936g)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.