Steak vs. Tofu — In-Depth Nutrition Comparison
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Summary of differences between steak and tofu
- Steak has more vitamin B12, zinc, vitamin B6, vitamin B3, selenium, and vitamin B2; however, tofu is higher in calcium and copper.
- Steak covers your daily need for vitamin B12, 92% more than tofu.
- The glycemic index of tofu is higher.
These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Tofu, raw, firm, prepared with calcium sulfate.
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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.
| Contains more PotassiumPotassium | +17.7% |
| Contains more ZincZinc | +303.8% |
| Contains more SeleniumSelenium | +82.8% |
| Contains more MagnesiumMagnesium | +152.2% |
| Contains more CalciumCalcium | +5591.7% |
| Contains more IronIron | +10.8% |
| Contains more CopperCopper | +344.7% |
| Contains more PhosphorusPhosphorus | +16.6% |
| Contains less SodiumSodium | -75.9% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +195.1% |
| Contains more Vitamin B3Vitamin B3 | +1251.4% |
| Contains more Vitamin B6Vitamin B6 | +443.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +113.5% |
| Contains more FolateFolate | +383.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.2µg | 0µg | 92% |
| Calcium | 12mg | 683mg | 67% |
| Manganese | 1.181mg | 51% | |
| Zinc | 6.34mg | 1.57mg | 43% |
| Saturated fat | 8.443g | 1.261g | 33% |
| Copper | 0.085mg | 0.378mg | 33% |
| Vitamin B6 | 0.5mg | 0.092mg | 31% |
| Vitamin B3 | 5.149mg | 0.381mg | 30% |
| Polyunsaturated fat | 0.896g | 4.921g | 27% |
| Selenium | 31.8µg | 17.4µg | 26% |
| Cholesterol | 78mg | 0mg | 26% |
| Monounsaturated fat | 9.171g | 1.925g | 18% |
| Fats | 19.02g | 8.72g | 16% |
| Protein | 24.85g | 17.27g | 15% |
| Vitamin B2 | 0.301mg | 0.102mg | 15% |
| Fiber | 0g | 2.3g | 9% |
| Magnesium | 23mg | 58mg | 8% |
| Vitamin B1 | 0.074mg | 0.158mg | 7% |
| Folate | 6µg | 29µg | 6% |
| Calories | 271kcal | 144kcal | 6% |
| Phosphorus | 163mg | 190mg | 4% |
| Vitamin B5 | 0.133mg | 3% | |
| Iron | 2.4mg | 2.66mg | 3% |
| Sodium | 58mg | 14mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin A | 7µg | 1% | |
| Potassium | 279mg | 237mg | 1% |
| Vitamin K | 1.6µg | 1% | |
| Vitamin D | 6IU | 0IU | 1% |
| Carbs | 0g | 2.78g | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 0g | 0.48g | N/A |
| Tryptophan | 0.278mg | 0.235mg | 0% |
| Threonine | 1.171mg | 0.785mg | 0% |
| Isoleucine | 1.157mg | 0.849mg | 0% |
| Leucine | 2.142mg | 1.392mg | 0% |
| Lysine | 2.38mg | 0.883mg | 0% |
| Methionine | 0.672mg | 0.211mg | 0% |
| Phenylalanine | 0.997mg | 0.835mg | 0% |
| Valine | 1.242mg | 0.87mg | 0% |
| Histidine | 0.931mg | 0.431mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - DPA | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +43.9% |
| Contains more FatsFats | +118.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +25.6% |
| Contains more OtherOther | +159.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +376.4% |
| Contains less Sat. FatSaturated fat | -85.1% |
| Contains more Poly. FatPolyunsaturated fat | +449.2% |
