McDonald's Big Mac vs. Tofu — In-Depth Nutrition Comparison
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The main differences between mcDonald's Big Mac and tofu
- McDonald's Big Mac is richer in vitamin B12, vitamin B3, and vitamin B2, yet tofu is richer in iron, calcium, manganese, and copper.
- Daily need coverage for iron for tofu is 42% higher.
- Tofu contains less cholesterol.
- Tofu has a lower glycemic index than mcDonald's Big Mac.
Food types used in this article are McDONALD'S, BIG MAC and Tofu, raw, regular, 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 | +49.6% |
| Contains more ZincZinc | +138.8% |
| Contains more PhosphorusPhosphorus | +25.8% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +201.7% |
| Contains more IronIron | +168% |
| Contains more CopperCopper | +96.9% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +193.7% |
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 | +300% |
| Contains more Vitamin B1Vitamin B1 | +117.3% |
| Contains more Vitamin B2Vitamin B2 | +301.9% |
| Contains more Vitamin B3Vitamin B3 | +1635.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +206.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.82 g
Fats:
14.96 g
Carbs:
20.08 g
Water:
51.3 g
Other:
1.84 g
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
| Contains more ProteinProtein | +46.3% |
| Contains more FatsFats | +213% |
| Contains more CarbsCarbs | +973.8% |
| Contains more OtherOther | +155.6% |
| Contains more WaterWater | +64.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.803 g
Monounsaturated fat:
Mono. Fat
3.474 g
Polyunsaturated fat:
Poly. Fat
0.306 g
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
| Contains more Mono. FatMonounsaturated fat | +229% |
| Contains less Sat. FatSaturated fat | -81.8% |
| Contains more Poly. FatPolyunsaturated fat | +782% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 2mg | 5.36mg | 42% |
| Vitamin B12 | 0.88µg | 0µg | 37% |
| Calcium | 116mg | 350mg | 23% |
| Vitamin B3 | 3.384mg | 0.195mg | 20% |
| Sodium | 460mg | 7mg | 20% |
| Manganese | 0.206mg | 0.605mg | 17% |
| Fats | 14.96g | 4.78g | 16% |
| Polyunsaturated fat | 0.306g | 2.699g | 16% |
| Selenium | 8.9µg | 16% | |
| Saturated fat | 3.803g | 0.691g | 14% |
| Vitamin B2 | 0.209mg | 0.052mg | 12% |
| Cholesterol | 36mg | 0mg | 12% |
| Copper | 0.098mg | 0.193mg | 11% |
| Zinc | 1.91mg | 0.8mg | 10% |
| Calories | 257kcal | 76kcal | 9% |
| Folate | 46µg | 15µg | 8% |
| Vitamin B1 | 0.176mg | 0.081mg | 8% |
| Protein | 11.82g | 8.08g | 7% |
| Monounsaturated fat | 3.474g | 1.056g | 6% |
| Carbs | 20.08g | 1.87g | 6% |
| Choline | 28.8mg | 5% | |
| Fiber | 1.6g | 0.3g | 5% |
| Vitamin B6 | 0.047mg | 4% | |
| Phosphorus | 122mg | 97mg | 4% |
| Fructose | 1.69g | 2% | |
| Magnesium | 20mg | 30mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Potassium | 181mg | 121mg | 2% |
| Vitamin B5 | 0.068mg | 1% | |
| Vitamin C | 0.4mg | 0.1mg | 0% |
| Net carbs | 18.48g | 1.57g | N/A |
| Sugar | 3.97g | 0.62g | N/A |
| Vitamin E | 0.01mg | 0% | |
| Trans fat | 0.588g | 0g | N/A |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
6%
Minerals Daily Need Coverage Score
36%
59%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 3.35g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 453mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 3.112g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 51)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.