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  6. Rib eye steak vs. Tofu

Rib eye steak vs. Tofu — In-Depth Nutrition Comparison

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The main differences between rib eye steak and tofu

  • Rib eye steak is richer in vitamin B12, zinc, selenium, vitamin B6, and vitamin B3, yet tofu is richer in iron, calcium, and manganese.
  • Daily need coverage for vitamin B12 for rib eye steak is 88% higher.
  • Rib eye steak has a lower glycemic index than tofu.

Food types used in this article are Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
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 +114.9%
Contains more ZincZinc +638.8%
Contains more PhosphorusPhosphorus +56.7%
Contains more SeleniumSelenium +233.7%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +3081.8%
Contains more IronIron +139.3%
Contains more CopperCopper +141.3%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +656.3%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +451.9%
Contains more Vitamin B3Vitamin B3 +2416.9%
Contains more Vitamin B5Vitamin B5 +688.2%
Contains more Vitamin B6Vitamin B6 +914.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +69.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +150%

All nutrients comparison - raw data values

Nutrient Rib eye steak Tofu DV% diff.
Vitamin B12 2.1µg 0µg 88%
Zinc 5.91mg 0.8mg 46%
Saturated fat 9.684g 0.691g 41%
Iron 2.24mg 5.36mg 39%
Selenium 29.7µg 8.9µg 38%
Calcium 11mg 350mg 34%
Vitamin B6 0.477mg 0.047mg 33%
Protein 23.69g 8.08g 31%
Vitamin B3 4.908mg 0.195mg 29%
Cholesterol 80mg 0mg 27%
Fats 21.81g 4.78g 26%
Monounsaturated fat 10.519g 1.056g 24%
Manganese 0.08mg 0.605mg 23%
Vitamin B2 0.287mg 0.052mg 18%
Copper 0.08mg 0.193mg 13%
Polyunsaturated fat 1.027g 2.699g 11%
Calories 291kcal 76kcal 11%
Vitamin B5 0.536mg 0.068mg 9%
Phosphorus 152mg 97mg 8%
Choline 48.8mg 28.8mg 4%
Potassium 260mg 121mg 4%
Sodium 54mg 7mg 2%
Magnesium 22mg 30mg 2%
Folate 6µg 15µg 2%
Vitamin A 8µg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin B1 0.071mg 0.081mg 1%
Fiber 0g 0.3g 1%
Vitamin E 0.1mg 0.01mg 1%
Vitamin D 7IU 0IU 1%
Vitamin K 1.6µg 2.4µg 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
Trans fat 1.478g 0g N/A
Tryptophan 0.265mg 0.12mg 0%
Threonine 1.116mg 0.402mg 0%
Isoleucine 1.103mg 0.435mg 0%
Leucine 2.041mg 0.713mg 0%
Lysine 2.269mg 0.452mg 0%
Methionine 0.641mg 0.108mg 0%
Phenylalanine 0.95mg 0.428mg 0%
Valine 1.184mg 0.446mg 0%
Histidine 0.888mg 0.221mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 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 +193.2%
Contains more FatsFats +356.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +55.2%
Contains more OtherOther +7100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 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 +896.1%
Contains less Sat. FatSaturated fat -92.9%
Contains more Poly. FatPolyunsaturated fat +162.8%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.