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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 higher in Vitamin B12, Phosphorus, Vitamin B3, and Vitamin B5, however, Tofu is richer in Iron, Calcium, and Manganese.
  • Daily need coverage for Iron from Tofu is 45% higher.
  • Tofu has less Cholesterol.

Meatballs, frozen, Italian style and Tofu, raw, regular, prepared with calcium sulfate are the varieties 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
5
:
5
Tofu
Tofu
Contains more Phosphorus +146.4%
Contains more Potassium +144.6%
Contains more Zinc +107.5%
Contains more Selenium +71.9%
Contains more Calcium +337.5%
Contains more Iron +202.8%
Contains less Sodium -98.9%
Contains more Copper +56.9%
Contains more Manganese +114.5%
Equal in Magnesium - 30
Meatball
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 67% 23% 103% 27% 87% 46% 41% 37% 84%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Phosphorus +146.4%
Contains more Potassium +144.6%
Contains more Zinc +107.5%
Contains more Selenium +71.9%
Contains more Calcium +337.5%
Contains more Iron +202.8%
Contains less Sodium -98.9%
Contains more Copper +56.9%
Contains more Manganese +114.5%
Equal in Magnesium - 30

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 E +4100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +67.9%
Contains more Vitamin B2 +342.3%
Contains more Vitamin B3 +1493.8%
Contains more Vitamin B5 +1258.8%
Contains more Vitamin B6 +329.8%
Contains more Folate +140%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +241.7%
Contains more Vitamin A +16.4%
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 Vitamin K 5% 9% 3% 0% 34% 54% 59% 56% 47% 27% 126% 21%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +4100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +67.9%
Contains more Vitamin B2 +342.3%
Contains more Vitamin B3 +1493.8%
Contains more Vitamin B5 +1258.8%
Contains more Vitamin B6 +329.8%
Contains more Folate +140%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +241.7%
Contains more Vitamin A +16.4%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Meatball
Meatball
4
:
1
Tofu
Tofu
Contains more Protein +78.2%
Contains more Fats +364.6%
Contains more Carbs +331%
Contains more Other +130.6%
Contains more Water +57.5%
Meatball
14% 22% 8% 54%
Protein: 14.4 g
Fats: 22.21 g
Carbs: 8.06 g
Water: 53.67 g
Other: 1.66 g
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Protein +78.2%
Contains more Fats +364.6%
Contains more Carbs +331%
Contains more Other +130.6%
Contains more Water +57.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Meatball
Meatball
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +770.1%
Contains more Polyunsaturated fat +24%
Contains less Saturated Fat -90.9%
Meatball
38% 46% 17%
Saturated Fat: 7.627 g
Monounsaturated Fat: 9.188 g
Polyunsaturated fat: 3.346 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +770.1%
Contains more Polyunsaturated fat +24%
Contains less Saturated Fat -90.9%

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 Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Meatball Tofu Opinion
Net carbs 5.76g 1.57g Meatball
Protein 14.4g 8.08g Meatball
Fats 22.21g 4.78g Meatball
Carbs 8.06g 1.87g Meatball
Calories 286kcal 76kcal Meatball
Starch 2.25g Meatball
Fructose 0.21g Meatball
Sugar 3.47g 0.62g Tofu
Fiber 2.3g 0.3g Meatball
Calcium 80mg 350mg Tofu
Iron 1.77mg 5.36mg Tofu
Magnesium 31mg 30mg Meatball
Phosphorus 239mg 97mg Meatball
Potassium 296mg 121mg Meatball
Sodium 666mg 7mg Tofu
Zinc 1.66mg 0.8mg Meatball
Copper 0.123mg 0.193mg Tofu
Manganese 0.282mg 0.605mg Tofu
Selenium 15.3µg 8.9µg Meatball
Vitamin A 73IU 85IU Tofu
Vitamin A RAE 22µg Meatball
Vitamin E 0.42mg 0.01mg Meatball
Vitamin D 2IU 0IU Meatball
Vitamin D 0.1µg 0µg Meatball
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.136mg 0.081mg Meatball
Vitamin B2 0.23mg 0.052mg Meatball
Vitamin B3 3.108mg 0.195mg Meatball
Vitamin B5 0.924mg 0.068mg Meatball
Vitamin B6 0.202mg 0.047mg Meatball
Folate 36µg 15µg Meatball
Vitamin B12 1µg 0µg Meatball
Vitamin K 8.2µg 2.4µg Meatball
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Cholesterol 66mg 0mg Tofu
Trans Fat 0.577g 0g Tofu
Saturated Fat 7.627g 0.691g Tofu
Omega-3 - DHA 0.004g 0g Meatball
Omega-3 - EPA 0.005g 0g Meatball
Omega-3 - DPA 0.013g 0g Meatball
Monounsaturated Fat 9.188g 1.056g Meatball
Polyunsaturated fat 3.346g 2.699g Meatball
Omega-6 - Eicosadienoic acid 0.07g Meatball
Omega-6 - Linoleic acid 2.815g Meatball
Omega-6 - Gamma-linoleic acid 0.005g Meatball
Omega-3 - ALA 0.163g Meatball
Omega-3 - Eicosatrienoic acid 0.012g Meatball
Omega-6 - Dihomo-gamma-linoleic acid 0.022g Meatball

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
36%
Meatball
6%
Tofu
Minerals Daily Need Coverage Score
53%
Meatball
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.85g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 659mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 6.936g)
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 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/171638/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.