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Maize vs Tofu - In-Depth Nutrition Comparison

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The main differences between Maize and Tofu

  • Maize is richer in Vitamin B5, Vitamin B3, Vitamin C, Fiber, and Folate, yet Tofu is richer in Iron, Calcium, Manganese, Copper, and Selenium.
  • Daily need coverage for Iron from Tofu is 61% higher.
  • Maize contains 68 times more Vitamin C than Tofu. Maize contains 6.8mg of Vitamin C, while Tofu contains 0.1mg.

Food types used in this article are Corn, sweet, yellow, raw and Tofu, raw, regular, prepared with calcium sulfate.

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Maize vs Tofu 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
2
:
6
Tofu
Contains more Potassium +123.1%
Contains more Magnesium +23.3%
Contains more Iron +930.8%
Contains more Calcium +17400%
Contains more Copper +257.4%
Contains more Zinc +73.9%
Contains less Sodium -53.3%
Equal in Phosphorus - 97
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +123.1%
Contains more Magnesium +23.3%
Contains more Iron +930.8%
Contains more Calcium +17400%
Contains more Copper +257.4%
Contains more Zinc +73.9%
Contains less Sodium -53.3%
Equal in Phosphorus - 97

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
9
:
1
Tofu
Contains more Vitamin C +6700%
Contains more Vitamin A +120%
Contains more Vitamin E +600%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B3 +807.7%
Contains more Vitamin B5 +954.4%
Contains more Vitamin B6 +97.9%
Contains more Folate +180%
Contains more Vitamin K +700%
Equal in Vitamin B2 - 0.052
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin C +6700%
Contains more Vitamin A +120%
Contains more Vitamin E +600%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B3 +807.7%
Contains more Vitamin B5 +954.4%
Contains more Vitamin B6 +97.9%
Contains more Folate +180%
Contains more Vitamin K +700%
Equal in Vitamin B2 - 0.052

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Maize
6
Tofu
Mineral Summary Score
18
Maize
58
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Maize
48%
Tofu
Carbohydrates
19%
Maize
2%
Tofu
Fats
6%
Maize
22%
Tofu

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maize Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 5.64g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 8mg)
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 lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.366g)
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Maize Tofu Opinion
Calories 86 76 Maize
Protein 3.27 8.08 Tofu
Fats 1.35 4.78 Tofu
Vitamin C 6.8 0.1 Maize
Carbs 18.7 1.87 Maize
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 5.36 Tofu
Calcium 2 350 Tofu
Potassium 270 121 Maize
Magnesium 37 30 Maize
Sugar 6.26 0.62 Tofu
Fiber 2 0.3 Maize
Copper 0.054 0.193 Tofu
Zinc 0.46 0.8 Tofu
Starch 5.7 Maize
Phosphorus 89 97 Tofu
Sodium 15 7 Tofu
Vitamin A 187 85 Maize
Vitamin E 0.07 0.01 Maize
Vitamin D 0 0
Vitamin B1 0.155 0.081 Maize
Vitamin B2 0.055 0.052 Maize
Vitamin B3 1.77 0.195 Maize
Vitamin B5 0.717 0.068 Maize
Vitamin B6 0.093 0.047 Maize
Vitamin B12 0 0
Vitamin K 0.3 2.4 Tofu
Folate 42 15 Maize
Trans Fat 0 0
Saturated Fat 0.325 0.691 Maize
Monounsaturated Fat 0.432 1.056 Tofu
Polyunsaturated fat 0.487 2.699 Tofu
Tryptophan 0.023 0.12 Tofu
Threonine 0.129 0.402 Tofu
Isoleucine 0.129 0.435 Tofu
Leucine 0.348 0.713 Tofu
Lysine 0.137 0.452 Tofu
Methionine 0.067 0.108 Tofu
Phenylalanine 0.15 0.428 Tofu
Valine 0.185 0.446 Tofu
Histidine 0.089 0.221 Tofu
Fructose 1.94 Maize

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.