Corn vs. Tofu — In-Depth Nutrition Comparison
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The main differences between corn and tofu
- Corn is richer in vitamin B5 and vitamin B3, yet tofu is richer in calcium, manganese, copper, selenium, iron, phosphorus, zinc, and magnesium.
- Daily need coverage for calcium for tofu is 68% higher.
- Corn contains 6 times more vitamin B5 than tofu. Corn contains 0.792mg of vitamin B5, while tofu contains 0.133mg.
- Tofu has a lower glycemic index than corn.
Food types used in this article are Corn, sweet, yellow, cooked, boiled, drained, without salt and Tofu, raw, firm, prepared with calcium sulfate.
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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 less SodiumSodium | -92.9% |
| Contains more MagnesiumMagnesium | +123.1% |
| Contains more CalciumCalcium | +22666.7% |
| Contains more IronIron | +491.1% |
| Contains more CopperCopper | +671.4% |
| Contains more ZincZinc | +153.2% |
| Contains more PhosphorusPhosphorus | +146.8% |
| Contains more ManganeseManganese | +607.2% |
| Contains more SeleniumSelenium | +8600% |
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 | +2650% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +341.7% |
| Contains more Vitamin B5Vitamin B5 | +495.5% |
| Contains more Vitamin B6Vitamin B6 | +51.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +69.9% |
| Contains more Vitamin B2Vitamin B2 | +78.9% |
| Contains more FolateFolate | +26.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 3mg | 683mg | 68% |
| Manganese | 0.167mg | 1.181mg | 44% |
| Copper | 0.049mg | 0.378mg | 37% |
| Selenium | 0.2µg | 17.4µg | 31% |
| Polyunsaturated fat | 0.603g | 4.921g | 29% |
| Protein | 3.41g | 17.27g | 28% |
| Iron | 0.45mg | 2.66mg | 28% |
| Phosphorus | 77mg | 190mg | 16% |
| Vitamin B5 | 0.792mg | 0.133mg | 13% |
| Fats | 1.5g | 8.72g | 11% |
| Zinc | 0.62mg | 1.57mg | 9% |
| Magnesium | 26mg | 58mg | 8% |
| Vitamin B3 | 1.683mg | 0.381mg | 8% |
| Vitamin C | 5.5mg | 0.2mg | 6% |
| Carbs | 20.98g | 2.78g | 6% |
| Vitamin B1 | 0.093mg | 0.158mg | 5% |
| Choline | 29.1mg | 5% | |
| Saturated fat | 0.197g | 1.261g | 5% |
| Vitamin B6 | 0.139mg | 0.092mg | 4% |
| Monounsaturated fat | 0.374g | 1.925g | 4% |
| Starch | 7.17g | 3% | |
| Vitamin B2 | 0.057mg | 0.102mg | 3% |
| Folate | 23µg | 29µg | 2% |
| Calories | 96kcal | 144kcal | 2% |
| Vitamin E | 0.09mg | 1% | |
| Potassium | 218mg | 237mg | 1% |
| Vitamin A | 13µg | 1% | |
| Fructose | 0.79g | 1% | |
| Sodium | 1mg | 14mg | 1% |
| Net carbs | 18.58g | 0.48g | N/A |
| Sugar | 4.54g | N/A | |
| Fiber | 2.4g | 2.3g | 0% |
| Vitamin K | 0.4µg | 0% | |
| Tryptophan | 0.023mg | 0.235mg | 0% |
| Threonine | 0.133mg | 0.785mg | 0% |
| Isoleucine | 0.133mg | 0.849mg | 0% |
| Leucine | 0.358mg | 1.392mg | 0% |
| Lysine | 0.141mg | 0.883mg | 0% |
| Methionine | 0.069mg | 0.211mg | 0% |
| Phenylalanine | 0.155mg | 0.835mg | 0% |
| Valine | 0.191mg | 0.87mg | 0% |
| Histidine | 0.091mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +654.7% |
| Contains more ProteinProtein | +406.5% |
| Contains more FatsFats | +481.3% |
| Contains more OtherOther | +100% |
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.4% |
| Contains more Mono. FatMonounsaturated fat | +414.7% |
| Contains more Poly. FatPolyunsaturated fat | +716.1% |
