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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.

Infographic

Steak vs Tofu infographic
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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.
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 +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.
Steak
6
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Tofu
6
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 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%
~equal in Vitamin B1 ~0.081mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
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 +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
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
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 +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.
Steak Tofu
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steak Tofu 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?

ok
ok
is better in case of low diet
Steak Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Steak
6%
Tofu
Minerals Daily Need Coverage Score
59%
Steak
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 51mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 7.752g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.4)
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 15)
Which food is richer in minerals?
?
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?
?
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.

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.