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Tofu vs. Beef broiled — In-Depth Nutrition Comparison

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A recap on differences between tofu and beef broiled

  • Tofu is higher in iron, calcium, and manganese, yet beef broiled is higher in vitamin B12, zinc, vitamin B3, vitamin B6, and selenium.
  • Beef broiled covers your daily vitamin B12 needs 110% more than tofu.
  • Tofu contains 50 times more manganese than beef broiled. While tofu contains 0.605mg of manganese, beef broiled contains only 0.012mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of beef broiled is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Tofu vs Beef broiled 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +1844.4%
Contains more IronIron +106.2%
Contains more CopperCopper +127.1%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +4941.7%
Contains more PotassiumPotassium +162.8%
Contains more ZincZinc +688.8%
Contains more PhosphorusPhosphorus +104.1%
Contains more SeleniumSelenium +141.6%

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
4
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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +76.1%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +66.7%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B2Vitamin B2 +238.5%
Contains more Vitamin B3Vitamin B3 +2657.9%
Contains more Vitamin B5Vitamin B5 +867.6%
Contains more Vitamin B6Vitamin B6 +712.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +186.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Beef broiled DV% diff.
Vitamin B12 0µg 2.64µg 110%
Zinc 0.8mg 6.31mg 50%
Protein 8.08g 25.93g 36%
Iron 5.36mg 2.6mg 35%
Calcium 350mg 18mg 33%
Vitamin B3 0.195mg 5.378mg 32%
Cholesterol 0mg 88mg 29%
Manganese 0.605mg 0.012mg 26%
Vitamin B6 0.047mg 0.382mg 26%
Saturated fat 0.691g 5.895g 24%
Selenium 8.9µg 21.5µg 23%
Fats 4.78g 15.41g 16%
Polyunsaturated fat 2.699g 0.484g 15%
Monounsaturated fat 1.056g 6.668g 14%
Phosphorus 97mg 198mg 14%
Vitamin B5 0.068mg 0.658mg 12%
Copper 0.193mg 0.085mg 12%
Choline 28.8mg 82.4mg 10%
Vitamin B2 0.052mg 0.176mg 10%
Calories 76kcal 250kcal 9%
Potassium 121mg 318mg 6%
Vitamin B1 0.081mg 0.046mg 3%
Sodium 7mg 72mg 3%
Folate 15µg 9µg 2%
Magnesium 30mg 21mg 2%
Vitamin E 0.01mg 0.12mg 1%
Fiber 0.3g 0g 1%
Carbs 1.87g 0g 1%
Vitamin K 2.4µg 1.2µg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.62g 0g N/A
Vitamin A 3µg 0%
Trans fat 0g 0.572g N/A
Tryptophan 0.12mg 0.094mg 0%
Threonine 0.402mg 0.72mg 0%
Isoleucine 0.435mg 0.822mg 0%
Leucine 0.713mg 1.45mg 0%
Lysine 0.452mg 1.54mg 0%
Methionine 0.108mg 0.478mg 0%
Phenylalanine 0.428mg 0.725mg 0%
Valine 0.446mg 0.914mg 0%
Histidine 0.221mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +45.8%
Contains more ProteinProtein +220.9%
Contains more FatsFats +222.4%
~equal in Other ~0.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Poly. FatPolyunsaturated fat +457.6%
Contains more Mono. FatMonounsaturated fat +531.4%

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 broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.