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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.

Infographic

Corn 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
Corn
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
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 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%
~equal in Potassium ~237mg

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
Corn
7
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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Tofu
Tofu
3
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 +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 Vitamin B1Vitamin B1 +69.9%
Contains more Vitamin B2Vitamin B2 +78.9%
Contains more FolateFolate +26.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Tofu 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%
Calories 96kcal 144kcal 2%
Folate 23µg 29µg 2%
Potassium 218mg 237mg 1%
Sodium 1mg 14mg 1%
Vitamin A 13µg 1%
Vitamin E 0.09mg 1%
Fructose 0.79g 1%
Protein per 100 calories 3.6g 12g N/A
Calories per 10 g protein 282kcal 83kcal N/A
Weight per 100 calories 104g 69g N/A
Unsaturated / Saturated Fat ratio 5 5.4 N/A
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
Corn
Corn
2
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 +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
Corn
Corn
1
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 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 -84.4%
Contains more Mono. FatMonounsaturated fat +414.7%
Contains more Poly. FatPolyunsaturated fat +716.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.