Tofu vs. Beef — In-Depth Nutrition Comparison
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The main differences between Tofu and Beef
- Tofu is richer in Calcium, Iron, and Manganese, yet Beef is richer in Vitamin B12, Vitamin B6, Vitamin B3, Selenium, Vitamin B2, and Zinc.
- Daily need coverage for Vitamin B12 from Beef is 175% higher.
- Tofu contains 67 times more Manganese than Beef. Tofu contains 0.605mg of Manganese, while Beef contains 0.009mg.
Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.
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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 MagnesiumMagnesium | +114.3% |
| Contains more CalciumCalcium | +2592.3% |
| Contains more IronIron | +76.3% |
| Contains more CopperCopper | +99% |
| Contains less SodiumSodium | -87% |
| Contains more ManganeseManganese | +6622.2% |
| Contains more PotassiumPotassium | +190.9% |
| Contains more ZincZinc | +362.5% |
| Contains more PhosphorusPhosphorus | +167% |
| Contains more SeleniumSelenium | +185.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1316.7% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +114.3% |
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +669.2% |
| Contains more Vitamin B3Vitamin B3 | +2853.8% |
| Contains more Vitamin B5Vitamin B5 | +607.4% |
| Contains more Vitamin B6Vitamin B6 | +1323.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +162.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +28.7% |
| Contains more OtherOther | +260% |
| Contains more ProteinProtein | +241% |
| Contains more FatsFats | +36.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -73.4% |
| Contains more Poly. FatPolyunsaturated fat | +407.3% |
| Contains more Mono. FatMonounsaturated Fat | +158.9% |
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 Sugar |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 76kcal | 169kcal |
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| Protein | 8.08g | 27.55g |
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| Fats | 4.78g | 6.54g |
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| Vitamin C | 0.1mg | 0mg |
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| Net carbs | 1.57g | 0g |
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| Carbs | 1.87g | 0g |
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| Cholesterol | 0mg | 85mg |
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| Vitamin D | 0IU | 3IU |
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| Magnesium | 30mg | 14mg |
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| Calcium | 350mg | 13mg |
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| Potassium | 121mg | 352mg |
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| Iron | 5.36mg | 3.04mg |
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| Sugar | 0.62g | 0g |
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| Fiber | 0.3g | 0g |
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| Copper | 0.193mg | 0.097mg |
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| Zinc | 0.8mg | 3.7mg |
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| Phosphorus | 97mg | 259mg |
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| Sodium | 7mg | 54mg |
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| Vitamin A | 85IU | 6IU |
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| Vitamin A | 2µg |
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| Vitamin E | 0.01mg | 0.25mg |
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| Vitamin D | 0µg | 0.1µg |
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| Manganese | 0.605mg | 0.009mg |
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| Selenium | 8.9µg | 25.4µg |
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| Vitamin B1 | 0.081mg | 0.074mg |
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| Vitamin B2 | 0.052mg | 0.4mg |
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| Vitamin B3 | 0.195mg | 5.76mg |
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| Vitamin B5 | 0.068mg | 0.481mg |
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| Vitamin B6 | 0.047mg | 0.669mg |
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| Vitamin B12 | 0µg | 4.21µg |
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| Vitamin K | 2.4µg | 1.6µg |
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| Folate | 15µg | 7µg |
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| Trans Fat | 0g | 0.375g |
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| Choline | 28.8mg | 75.6mg |
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| Saturated Fat | 0.691g | 2.595g |
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| Monounsaturated Fat | 1.056g | 2.734g |
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| Polyunsaturated fat | 2.699g | 0.532g |
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| Tryptophan | 0.12mg | 0.359mg |
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| Threonine | 0.402mg | 1.534mg |
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| Isoleucine | 0.435mg | 1.52mg |
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| Leucine | 0.713mg | 2.833mg |
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| Lysine | 0.452mg | 3.178mg |
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| Methionine | 0.108mg | 0.871mg |
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| Phenylalanine | 0.428mg | 1.299mg |
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| Valine | 0.446mg | 1.603mg |
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| Histidine | 0.221mg | 1.244mg |
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| Omega-3 - EPA | 0g | 0.002g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Omega-3 - ALA | 0.013g |
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| Omega-3 - DPA | 0g | 0.011g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 0.349g |
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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
7%
76%
Minerals Daily Need Coverage Score
59%
55%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Tofu is lower in Saturated Fat (difference - 1.904g)
Which food is lower in Sugar?
Beef is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Beef is lower in glycemic index (difference - 15)
Which food is cheaper?
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The foods are relatively equal in price ($)
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.