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  6. Meatball vs. Tofu

Meatball vs. Tofu — In-Depth Nutrition Comparison

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How are Meatball and Tofu different?

  • Meatball is richer in Vitamin B1, Vitamin B12, Copper, Phosphorus, Vitamin B3, and Folate, while Tofu is higher in Calcium, Selenium, and Magnesium.
  • Tofu covers your daily need of Calcium 66% more than Meatball.
  • Tofu is lower in Sodium.

Meatballs, meatless and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Meatball 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.
Meatball
Meatball
3
:
7
Tofu
Tofu
Contains more Phosphorus +81.1%
Contains more Zinc +14.6%
Contains more Copper +86.8%
Contains more Calcium +2632%
Contains more Iron +23.1%
Contains more Magnesium +222.2%
Contains more Potassium +31.7%
Contains less Sodium -97.5%
Contains more Selenium +2075%
Meatball
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 13% 148% 16% 72% 50% 236% 0% 5%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Phosphorus +81.1%
Contains more Zinc +14.6%
Contains more Copper +86.8%
Contains more Calcium +2632%
Contains more Iron +23.1%
Contains more Magnesium +222.2%
Contains more Potassium +31.7%
Contains less Sodium -97.5%
Contains more Selenium +2075%

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.
Meatball
Meatball
10
:
2
Tofu
Tofu
Contains more Vitamin B1 +493.7%
Contains more Vitamin B2 +108.8%
Contains more Vitamin B3 +556.2%
Contains more Vitamin B5 +275.9%
Contains more Vitamin B6 +117.4%
Contains more Folate +169%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Meatball
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 35% 0% 0% 235% 50% 47% 30% 47% 59% 188% 49% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0% 0%
Contains more Vitamin B1 +493.7%
Contains more Vitamin B2 +108.8%
Contains more Vitamin B3 +556.2%
Contains more Vitamin B5 +275.9%
Contains more Vitamin B6 +117.4%
Contains more Folate +169%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Meatball
Meatball
4
:
1
Tofu
Tofu
Contains more Protein +21.6%
Contains more Carbs +187.8%
Contains more Other +185.7%
Contains more Water +20.4%
Equal in Fats - 8.72
Meatball
21% 9% 8% 58% 4%
Protein: 21 g
Fats: 9 g
Carbs: 8 g
Water: 58 g
Other: 4 g
Tofu
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 Protein +21.6%
Contains more Carbs +187.8%
Contains more Other +185.7%
Contains more Water +20.4%
Equal in Fats - 8.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Meatball
Meatball
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +13.7%
Contains less Saturated Fat -11.5%
Equal in Polyunsaturated fat - 4.921
Meatball
17% 26% 56%
Saturated Fat: 1.425 g
Monounsaturated Fat: 2.188 g
Polyunsaturated fat: 4.666 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +13.7%
Contains less Saturated Fat -11.5%
Equal in Polyunsaturated fat - 4.921

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Meatball Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Meatball Tofu Opinion
Net carbs 3.4g 0.48g Meatball
Protein 21g 17.27g Meatball
Fats 9g 8.72g Meatball
Carbs 8g 2.78g Meatball
Calories 197kcal 144kcal Meatball
Sugar 1.25g Tofu
Fiber 4.6g 2.3g Meatball
Calcium 25mg 683mg Tofu
Iron 2.16mg 2.66mg Tofu
Magnesium 18mg 58mg Tofu
Phosphorus 344mg 190mg Meatball
Potassium 180mg 237mg Tofu
Sodium 550mg 14mg Tofu
Zinc 1.8mg 1.57mg Meatball
Copper 0.706mg 0.378mg Meatball
Manganese 1.181mg Tofu
Selenium 0.8µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 1.73mg Meatball
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.938mg 0.158mg Meatball
Vitamin B2 0.213mg 0.102mg Meatball
Vitamin B3 2.5mg 0.381mg Meatball
Vitamin B5 0.5mg 0.133mg Meatball
Vitamin B6 0.2mg 0.092mg Meatball
Folate 78µg 29µg Meatball
Vitamin B12 1.5µg 0µg Meatball
Choline 88.4mg Meatball
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Saturated Fat 1.425g 1.261g Tofu
Monounsaturated Fat 2.188g 1.925g Meatball
Polyunsaturated fat 4.666g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Meatball Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
57%
Meatball
10%
Tofu
Minerals Daily Need Coverage Score
63%
Meatball
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 536mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.164g)
Which food is lower in glycemic index?
Meatball
Meatball is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Meatball
Meatball is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169067/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.