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  6. Short ribs vs. Tofu

Short ribs vs. Tofu — In-Depth Nutrition Comparison

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The main differences between short ribs and tofu

  • Short ribs are richer in vitamin B12, zinc, vitamin B3, and vitamin B6, yet tofu is richer in calcium, manganese, copper, and magnesium.
  • Daily need coverage for vitamin B12 for short ribs is 109% higher.
  • Short ribs have a lower glycemic index than tofu.

Food types used in this article are Beef, rib, shortribs, separable lean, and fat, choice, cooked, braised and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Short ribs 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 11% 3.6% 20% 87% 33% 133% 69% 6.5% 1.7% 113%
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more ZincZinc +210.8%
Contains more SeleniumSelenium +19.5%
Contains more MagnesiumMagnesium +286.7%
Contains more CalciumCalcium +5591.7%
Contains more IronIron +15.2%
Contains more CopperCopper +281.8%
Contains more PhosphorusPhosphorus +17.3%
Contains less SodiumSodium -72%
Contains more ManganeseManganese +8984.6%
~equal in Potassium ~237mg

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% 5.8% 11% 13% 35% 46% 15% 51% 328% 6% 3.8% 45%
Tofu
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +47.1%
Contains more Vitamin B3Vitamin B3 +543.6%
Contains more Vitamin B5Vitamin B5 +89.5%
Contains more Vitamin B6Vitamin B6 +139.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +216%
Contains more FolateFolate +480%
~equal in Vitamin A ~µg

All nutrients comparison - raw data values

Nutrient Short ribs Tofu DV% diff.
Vitamin B12 2.62µg 0µg 109%
Saturated fat 17.8g 1.261g 75%
Calcium 12mg 683mg 67%
Manganese 0.013mg 1.181mg 51%
Fats 41.98g 8.72g 51%
Monounsaturated fat 18.88g 1.925g 42%
Cholesterol 94mg 0mg 31%
Copper 0.099mg 0.378mg 31%
Zinc 4.88mg 1.57mg 30%
Polyunsaturated fat 1.53g 4.921g 23%
Calories 471kcal 144kcal 16%
Choline 82.2mg 15%
Vitamin B3 2.452mg 0.381mg 13%
Magnesium 15mg 58mg 10%
Vitamin B6 0.22mg 0.092mg 10%
Fiber 0g 2.3g 9%
Protein 21.57g 17.27g 9%
Vitamin B1 0.05mg 0.158mg 9%
Selenium 20.8µg 17.4µg 6%
Folate 5µg 29µg 6%
Vitamin B2 0.15mg 0.102mg 4%
Vitamin D 0.7µg 0µg 4%
Phosphorus 162mg 190mg 4%
Iron 2.31mg 2.66mg 4%
Vitamin D 27IU 0IU 3%
Vitamin E 0.29mg 2%
Sodium 50mg 14mg 2%
Vitamin B5 0.252mg 0.133mg 2%
Vitamin K 2.4µg 2%
Carbs 0g 2.78g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.48g N/A
Potassium 224mg 237mg 0%
Tryptophan 0.142mg 0.235mg 0%
Threonine 0.862mg 0.785mg 0%
Isoleucine 0.981mg 0.849mg 0%
Leucine 1.716mg 1.392mg 0%
Lysine 1.823mg 0.883mg 0%
Methionine 0.562mg 0.211mg 0%
Phenylalanine 0.852mg 0.835mg 0%
Valine 1.07mg 0.87mg 0%
Histidine 0.688mg 0.431mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.016g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 42% 36%
Protein: 21.57 g
Fats: 41.98 g
Carbs: 0 g
Water: 35.72 g
Other: 0.73 g
Tofu
Tofu
3
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 ProteinProtein +24.9%
Contains more FatsFats +381.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +95.5%
Contains more OtherOther +91.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 49% 4%
Saturated fat: Sat. Fat 17.8 g
Monounsaturated fat: Mono. Fat 18.88 g
Polyunsaturated fat: Poly. Fat 1.53 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +880.8%
Contains less Sat. FatSaturated fat -92.9%
Contains more Poly. FatPolyunsaturated fat +221.6%

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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. Short ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168613/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.