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Liver vs. Tofu — In-Depth Nutrition Comparison

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How are liver and tofu different?

  • Liver is higher than tofu in vitamin B12, vitamin A, vitamin B2, iron, selenium, vitamin B5, zinc, vitamin B3, and copper.
  • Liver covers your daily need for vitamin B12, 778% more than tofu.
  • Tofu has a higher glycemic index (15) than liver (0).

Pork, fresh, variety meats and by-products, liver, cooked, braised and Tofu, raw, regular, prepared with calcium sulfate types were used in this article.

Infographic

Liver 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +24%
Contains more IronIron +234.3%
Contains more CopperCopper +228.5%
Contains more ZincZinc +740%
Contains more PhosphorusPhosphorus +148.5%
Contains more SeleniumSelenium +658.4%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +3400%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +101.7%

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.
Liver
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Tofu
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +23500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +218.5%
Contains more Vitamin B2Vitamin B2 +4123.1%
Contains more Vitamin B3Vitamin B3 +4225.6%
Contains more Vitamin B5Vitamin B5 +6920.6%
Contains more Vitamin B6Vitamin B6 +1112.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +986.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Tofu
2
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 ProteinProtein +222%
Contains more CarbsCarbs +101.1%
Contains more OtherOther +108.3%
Contains more WaterWater +31.5%
~equal in Fats ~4.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
0
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -51%
Contains more Mono. FatMonounsaturated fat +67.6%
Contains more Poly. FatPolyunsaturated fat +157%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Liver Tofu DV% diff.
Vitamin B12 18.67µg 0µg 778%
Vitamin A 5405µg 601%
Vitamin B2 2.196mg 0.052mg 165%
Iron 17.92mg 5.36mg 157%
Cholesterol 355mg 0mg 118%
Selenium 67.5µg 8.9µg 107%
Vitamin B5 4.774mg 0.068mg 94%
Zinc 6.72mg 0.8mg 54%
Vitamin B3 8.435mg 0.195mg 52%
Copper 0.634mg 0.193mg 49%
Vitamin B6 0.57mg 0.047mg 40%
Folate 163µg 15µg 37%
Protein 26.02g 8.08g 36%
Calcium 10mg 350mg 34%
Vitamin C 23.6mg 0.1mg 26%
Phosphorus 241mg 97mg 21%
Vitamin B1 0.258mg 0.081mg 15%
Manganese 0.3mg 0.605mg 13%
Polyunsaturated fat 1.05g 2.699g 11%
Choline 28.8mg 5%
Calories 165kcal 76kcal 4%
Magnesium 14mg 30mg 4%
Saturated fat 1.41g 0.691g 3%
Sodium 49mg 7mg 2%
Vitamin K 2.4µg 2%
Fats 4.4g 4.78g 1%
Fiber 0g 0.3g 1%
Potassium 150mg 121mg 1%
Carbs 3.76g 1.87g 1%
Monounsaturated fat 0.63g 1.056g 1%
Net carbs 3.76g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.366mg 0.12mg 0%
Threonine 1.107mg 0.402mg 0%
Isoleucine 1.32mg 0.435mg 0%
Leucine 2.319mg 0.713mg 0%
Lysine 2.007mg 0.452mg 0%
Methionine 0.645mg 0.108mg 0%
Phenylalanine 1.274mg 0.428mg 0%
Valine 1.607mg 0.446mg 0%
Histidine 0.708mg 0.221mg 0%
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.04g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
422%
Liver
6%
Tofu
Minerals Daily Need Coverage Score
161%
Liver
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 355mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 0.719g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.