Steak vs. Tofu — In-Depth Nutrition Comparison
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The main differences between steak and tofu
- Steak is richer in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, and vitamin B2, yet tofu is richer in iron and calcium.
- Daily need coverage for vitamin B12 for steak is 92% higher.
- Steak has a lower glycemic index than tofu.
Food types used in this article are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Tofu, raw, regular, 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 | +130.6% |
| Contains more ZincZinc | +692.5% |
| Contains more PhosphorusPhosphorus | +68% |
| Contains more SeleniumSelenium | +257.3% |
| Contains more MagnesiumMagnesium | +30.4% |
| Contains more CalciumCalcium | +2816.7% |
| Contains more IronIron | +123.3% |
| Contains more CopperCopper | +127.1% |
| Contains less SodiumSodium | -87.9% |
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 | +478.8% |
| Contains more Vitamin B3Vitamin B3 | +2540.5% |
| Contains more Vitamin B6Vitamin B6 | +963.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +150% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +207.5% |
| Contains more FatsFats | +297.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +52.1% |
| Contains more OtherOther | +33.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +768.5% |
| Contains less Sat. FatSaturated fat | -91.8% |
| Contains more Poly. FatPolyunsaturated fat | +201.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 2.2µg | 0µg | 92% |
| Zinc | 6.34mg | 0.8mg | 50% |
| Selenium | 31.8µg | 8.9µg | 42% |
| Iron | 2.4mg | 5.36mg | 37% |
| Saturated fat | 8.443g | 0.691g | 35% |
| Vitamin B6 | 0.5mg | 0.047mg | 35% |
| Protein | 24.85g | 8.08g | 34% |
| Calcium | 12mg | 350mg | 34% |
| Vitamin B3 | 5.149mg | 0.195mg | 31% |
| Cholesterol | 78mg | 0mg | 26% |
| Manganese | 0.605mg | 26% | |
| Fats | 19.02g | 4.78g | 22% |
| Monounsaturated fat | 9.171g | 1.056g | 20% |
| Vitamin B2 | 0.301mg | 0.052mg | 19% |
| Polyunsaturated fat | 0.896g | 2.699g | 12% |
| Copper | 0.085mg | 0.193mg | 12% |
| Calories | 271kcal | 76kcal | 10% |
| Phosphorus | 163mg | 97mg | 9% |
| Potassium | 279mg | 121mg | 5% |
| Choline | 28.8mg | 5% | |
| Sodium | 58mg | 7mg | 2% |
| Magnesium | 23mg | 30mg | 2% |
| Folate | 6µg | 15µg | 2% |
| Vitamin K | 1.6µg | 2.4µg | 1% |
| Vitamin B5 | 0.068mg | 1% | |
| Vitamin B1 | 0.074mg | 0.081mg | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin A | 7µg | 1% | |
| Fiber | 0g | 0.3g | 1% |
| Vitamin D | 6IU | 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 |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.278mg | 0.12mg | 0% |
| Threonine | 1.171mg | 0.402mg | 0% |
| Isoleucine | 1.157mg | 0.435mg | 0% |
| Leucine | 2.142mg | 0.713mg | 0% |
| Lysine | 2.38mg | 0.452mg | 0% |
| Methionine | 0.672mg | 0.108mg | 0% |
| Phenylalanine | 0.997mg | 0.428mg | 0% |
| Valine | 1.242mg | 0.446mg | 0% |
| Histidine | 0.931mg | 0.221mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - DPA | 0.013g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
45%
6%
Minerals Daily Need Coverage Score
59%
59%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 51mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 7.752g)
Which food is cheaper?
Tofu is cheaper (difference - $2.4)
Which food is lower in Sugar?
Steak is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Steak is lower in glycemic index (difference - 15)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.