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  6. Tofu vs. Beef Liver raw

Tofu vs. Beef Liver raw — In-Depth Nutrition Comparison

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Important differences between tofu and beef Liver raw

  • Tofu has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, folate, and selenium.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Beef, variety meats and by-products, liver, raw.

Infographic

Tofu vs Beef Liver raw 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.
Tofu
Tofu
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +6900%
Contains less SodiumSodium -89.9%
Contains more ManganeseManganese +95.2%
Contains more PotassiumPotassium +158.7%
Contains more CopperCopper +4954.4%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +299%
Contains more SeleniumSelenium +346.1%
~equal in Iron ~4.9mg

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.
Tofu
Tofu
0
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%
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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin EVitamin E +3700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +133.3%
Contains more Vitamin B2Vitamin B2 +5198.1%
Contains more Vitamin B3Vitamin B3 +6656.4%
Contains more Vitamin B5Vitamin B5 +10448.5%
Contains more Vitamin B6Vitamin B6 +2204.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +29.2%
Contains more FolateFolate +1833.3%
Contains more CholineCholine +1057.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more FatsFats +31.7%
Contains more WaterWater +19.4%
Contains more ProteinProtein +152%
Contains more CarbsCarbs +108%
Contains more OtherOther +81.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains less Sat. FatSaturated fat -44%
Contains more Mono. FatMonounsaturated fat +120.5%
Contains more Poly. FatPolyunsaturated fat +480.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Beef Liver raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.193mg 9.755mg 1062%
Vitamin A 4968µg 552%
Vitamin B2 0.052mg 2.755mg 208%
Vitamin B5 0.068mg 7.173mg 142%
Cholesterol 0mg 275mg 92%
Vitamin B3 0.195mg 13.175mg 81%
Vitamin B6 0.047mg 1.083mg 80%
Folate 15µg 290µg 69%
Selenium 8.9µg 39.7µg 56%
Choline 28.8mg 333.3mg 55%
Phosphorus 97mg 387mg 41%
Calcium 350mg 5mg 35%
Zinc 0.8mg 4mg 29%
Protein 8.08g 20.36g 25%
Polyunsaturated fat 2.699g 0.465g 15%
Manganese 0.605mg 0.31mg 13%
Vitamin B1 0.081mg 0.189mg 9%
Potassium 121mg 313mg 6%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Iron 5.36mg 4.9mg 6%
Calories 76kcal 135kcal 3%
Sodium 7mg 69mg 3%
Magnesium 30mg 18mg 3%
Vitamin E 0.01mg 0.38mg 2%
Saturated fat 0.691g 1.233g 2%
Fats 4.78g 3.63g 2%
Fiber 0.3g 0g 1%
Carbs 1.87g 3.89g 1%
Vitamin K 2.4µg 3.1µg 1%
Vitamin C 0.1mg 1.3mg 1%
Monounsaturated fat 1.056g 0.479g 1%
Net carbs 1.57g 3.89g N/A
Sugar 0.62g 0g N/A
Trans fat 0g 0.17g N/A
Tryptophan 0.12mg 0.263mg 0%
Threonine 0.402mg 0.869mg 0%
Isoleucine 0.435mg 0.967mg 0%
Leucine 0.713mg 1.91mg 0%
Lysine 0.452mg 1.607mg 0%
Methionine 0.108mg 0.543mg 0%
Phenylalanine 0.428mg 1.084mg 0%
Valine 0.446mg 1.26mg 0%
Histidine 0.221mg 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Beef Liver raw
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
6%
Tofu
855%
Beef Liver raw
Minerals Daily Need Coverage Score
59%
Tofu
402%
Beef Liver raw

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 275mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 62mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 0.542g)
Which food is lower in Sugar?
Beef Liver raw
Beef Liver raw is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.