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Maize vs Tofu - In-Depth Nutrition Comparison

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Summary of differences between Maize and Tofu

  • Maize 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 Maize.
  • Maize has 34 times more Vitamin C than Tofu. While Maize 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

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
1
:
7
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%
Equal in Sodium - 14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
8
:
2
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
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%
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

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
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maize Tofu Opinion
Net carbs 16.7g 0.48g Maize
Protein 3.27g 17.27g Tofu
Fats 1.35g 8.72g Tofu
Carbs 18.7g 2.78g Maize
Calories 86kcal 144kcal Tofu
Starch 5.7g g Maize
Fructose 1.94g g Maize
Sugar 6.26g g 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 Maize
Sodium 15mg 14mg Tofu
Zinc 0.46mg 1.57mg Tofu
Copper 0.054mg 0.378mg Tofu
Vitamin A 187IU 166IU Maize
Vitamin E 0.07mg mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 0.2mg Maize
Vitamin B1 0.155mg 0.158mg Tofu
Vitamin B2 0.055mg 0.102mg Tofu
Vitamin B3 1.77mg 0.381mg Maize
Vitamin B5 0.717mg 0.133mg Maize
Vitamin B6 0.093mg 0.092mg Maize
Folate 42µg 29µg Maize
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Maize
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.325g 1.261g Maize
Monounsaturated Fat 0.432g 1.925g Tofu
Polyunsaturated fat 0.487g 4.921g Tofu

Which food is preferable for your diet?

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

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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
11
Tofu
Mineral Summary Score
18
Maize
77
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
104%
Tofu
Carbohydrates
19%
Maize
3%
Tofu
Fats
6%
Maize
40%
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?
Maize
Maize is lower in Saturated Fat (difference - 0.936g)
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)

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/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.