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  6. Pot roast vs. Tofu

Pot roast vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between pot roast and tofu

  • Pot roast has more vitamin B12, zinc, selenium, vitamin B3, and vitamin B6; however, tofu is richer in iron, calcium, and manganese.
  • Pot roast covers your daily vitamin B12 needs 89% more than tofu.
  • Tofu has a higher glycemic index. The glycemic index of tofu is 15, while the glycemic index of pot roast is 0.

Specific food types used in this comparison are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Pot roast 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Tofu
Tofu
6
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 +90.9%
Contains more ZincZinc +732.5%
Contains more PhosphorusPhosphorus +79.4%
Contains more SeleniumSelenium +203.4%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +2087.5%
Contains more IronIron +121.5%
Contains more CopperCopper +94.9%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +5950%

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.
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% 0% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Tofu
Tofu
4
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 EVitamin E +5000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +228.8%
Contains more Vitamin B3Vitamin B3 +2005.1%
Contains more Vitamin B5Vitamin B5 +739.7%
Contains more Vitamin B6Vitamin B6 +502.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +282.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +37.3%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +66.7%
~equal in Vitamin A ~µg

All nutrients comparison - raw data values

Nutrient Pot roast Tofu DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.8mg 53%
Protein 28.94g 8.08g 42%
Cholesterol 116mg 0mg 39%
Iron 2.42mg 5.36mg 37%
Selenium 27µg 8.9µg 33%
Calcium 16mg 350mg 33%
Saturated fat 7.548g 0.691g 31%
Manganese 0.01mg 0.605mg 26%
Vitamin B3 4.105mg 0.195mg 24%
Fats 19.17g 4.78g 22%
Monounsaturated fat 8.175g 1.056g 18%
Vitamin B6 0.283mg 0.047mg 18%
Choline 110.2mg 28.8mg 15%
Polyunsaturated fat 0.708g 2.699g 13%
Calories 297kcal 76kcal 11%
Phosphorus 174mg 97mg 11%
Vitamin B5 0.571mg 0.068mg 10%
Copper 0.099mg 0.193mg 10%
Vitamin B2 0.171mg 0.052mg 9%
Vitamin E 0.51mg 0.01mg 3%
Magnesium 19mg 30mg 3%
Potassium 231mg 121mg 3%
Sodium 47mg 7mg 2%
Folate 9µg 15µg 2%
Vitamin B1 0.059mg 0.081mg 2%
Fiber 0g 0.3g 1%
Vitamin K 1.8µg 2.4µg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin D 8IU 0IU 1%
Carbs 0g 1.87g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Sugar 0g 0.62g N/A
Tryptophan 0.19mg 0.12mg 0%
Threonine 1.156mg 0.402mg 0%
Isoleucine 1.317mg 0.435mg 0%
Leucine 2.302mg 0.713mg 0%
Lysine 2.446mg 0.452mg 0%
Methionine 0.754mg 0.108mg 0%
Phenylalanine 1.143mg 0.428mg 0%
Valine 1.436mg 0.446mg 0%
Histidine 0.924mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Tofu
Tofu
3
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 +258.2%
Contains more FatsFats +301%
Contains more CarbsCarbs +∞%
Contains more WaterWater +62.9%
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Tofu
Tofu
2
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 more Mono. FatMonounsaturated fat +674.1%
Contains less Sat. FatSaturated fat -90.8%
Contains more Poly. FatPolyunsaturated fat +281.2%

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.