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  6. Tofu vs. Beef broiled

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.

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
:
4
Beef broiled
Beef broiled
Contains more Calcium +1844.4%
Contains more Iron +106.2%
Contains more Magnesium +42.9%
Contains less Sodium -90.3%
Contains more Copper +127.1%
Contains more Manganese +4941.7%
Contains more Phosphorus +104.1%
Contains more Potassium +162.8%
Contains more Zinc +688.8%
Contains more Selenium +141.6%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Beef broiled
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 98% 15% 85% 29% 10% 173% 29% 2% 118%
Contains more Calcium +1844.4%
Contains more Iron +106.2%
Contains more Magnesium +42.9%
Contains less Sodium -90.3%
Contains more Copper +127.1%
Contains more Manganese +4941.7%
Contains more Phosphorus +104.1%
Contains more Potassium +162.8%
Contains more Zinc +688.8%
Contains more Selenium +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
5
:
6
Beef broiled
Beef broiled
Contains more Vitamin A +844.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +76.1%
Contains more Folate +66.7%
Contains more Vitamin K +100%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +238.5%
Contains more Vitamin B3 +2657.9%
Contains more Vitamin B5 +867.6%
Contains more Vitamin B6 +712.8%
Contains more Vitamin B12 +∞%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Beef broiled
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
Contains more Vitamin A +844.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +76.1%
Contains more Folate +66.7%
Contains more Vitamin K +100%
Contains more Vitamin E +1100%
Contains more Vitamin B2 +238.5%
Contains more Vitamin B3 +2657.9%
Contains more Vitamin B5 +867.6%
Contains more Vitamin B6 +712.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Beef broiled
Beef broiled
Contains more Carbs +∞%
Contains more Water +45.8%
Contains more Protein +220.9%
Contains more Fats +222.4%
Equal in Other - 0.68
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Beef broiled
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more Carbs +∞%
Contains more Water +45.8%
Contains more Protein +220.9%
Contains more Fats +222.4%
Equal in Other - 0.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Beef broiled
Beef broiled
Contains less Saturated Fat -88.3%
Contains more Polyunsaturated fat +457.6%
Contains more Monounsaturated Fat +531.4%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Beef broiled
45% 51% 4%
Saturated Fat: 5.895 g
Monounsaturated Fat: 6.668 g
Polyunsaturated fat: 0.484 g
Contains less Saturated Fat -88.3%
Contains more Polyunsaturated fat +457.6%
Contains more Monounsaturated Fat +531.4%

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 broiled
Lower in Sodium ok
Lower in Cholesterol 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 Tofu Beef broiled Opinion
Net carbs 1.57g 0g Tofu
Protein 8.08g 25.93g Beef broiled
Fats 4.78g 15.41g Beef broiled
Carbs 1.87g 0g Tofu
Calories 76kcal 250kcal Beef broiled
Sugar 0.62g 0g Beef broiled
Fiber 0.3g 0g Tofu
Calcium 350mg 18mg Tofu
Iron 5.36mg 2.6mg Tofu
Magnesium 30mg 21mg Tofu
Phosphorus 97mg 198mg Beef broiled
Potassium 121mg 318mg Beef broiled
Sodium 7mg 72mg Tofu
Zinc 0.8mg 6.31mg Beef broiled
Copper 0.193mg 0.085mg Tofu
Manganese 0.605mg 0.012mg Tofu
Selenium 8.9µg 21.5µg Beef broiled
Vitamin A 85IU 9IU Tofu
Vitamin A RAE 3µg Beef broiled
Vitamin E 0.01mg 0.12mg Beef broiled
Vitamin D 0IU 2IU Beef broiled
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.046mg Tofu
Vitamin B2 0.052mg 0.176mg Beef broiled
Vitamin B3 0.195mg 5.378mg Beef broiled
Vitamin B5 0.068mg 0.658mg Beef broiled
Vitamin B6 0.047mg 0.382mg Beef broiled
Folate 15µg 9µg Tofu
Vitamin B12 0µg 2.64µg Beef broiled
Vitamin K 2.4µg 1.2µg Tofu
Tryptophan 0.12mg 0.094mg Tofu
Threonine 0.402mg 0.72mg Beef broiled
Isoleucine 0.435mg 0.822mg Beef broiled
Leucine 0.713mg 1.45mg Beef broiled
Lysine 0.452mg 1.54mg Beef broiled
Methionine 0.108mg 0.478mg Beef broiled
Phenylalanine 0.428mg 0.725mg Beef broiled
Valine 0.446mg 0.914mg Beef broiled
Histidine 0.221mg 0.604mg Beef broiled
Cholesterol 0mg 88mg Tofu
Trans Fat 0g 0.572g Tofu
Saturated Fat 0.691g 5.895g Tofu
Omega-3 - DHA 0g 0.001g Beef broiled
Omega-3 - EPA 0g 0.003g Beef broiled
Omega-3 - DPA 0g 0.016g Beef broiled
Monounsaturated Fat 1.056g 6.668g Beef broiled
Polyunsaturated fat 2.699g 0.484g Tofu
Omega-6 - Gamma-linoleic acid 0.012g Beef broiled
Omega-3 - ALA 0.044g Beef broiled

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Beef broiled
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
52%
Beef broiled
Minerals Daily Need Coverage Score
59%
Tofu
56%
Beef broiled

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 65mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 5.204g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is lower in Sugar?
Beef broiled
Beef broiled is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Beef broiled
Beef broiled 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. 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.