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
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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.
| 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% |
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.
| 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 CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +85.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Monounsaturated fat | 0.432g | 1.925g | 4% |
| Choline | 23mg | 4% | |
| Saturated fat | 0.325g | 1.261g | 4% |
| Folate | 42µg | 29µg | 3% |
| Calories | 86kcal | 144kcal | 3% |
| Starch | 5.7g | 2% | |
| Fructose | 1.94g | 2% | |
| Vitamin A | 9µg | 1% | |
| Fiber | 2g | 2.3g | 1% |
| Potassium | 270mg | 237mg | 1% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -74.2% |
| Contains more Mono. FatMonounsaturated fat | +345.6% |
| Contains more Poly. FatPolyunsaturated fat | +910.5% |