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  6. Tofu vs. Beef tenderloin

Tofu vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the main differences between tofu and beef tenderloin?

  • Tofu is richer in calcium, iron, and manganese, while beef tenderloin is higher in vitamin B12, zinc, selenium, vitamin B3, and vitamin B2.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • Beef tenderloin has 43 times less manganese than tofu. Tofu has 0.605mg of manganese, while beef tenderloin has 0.014mg.
  • Tofu is lower in saturated fat.
  • Tofu has a higher glycemic index (15) than beef tenderloin (0).

We used Tofu, raw, regular, prepared with calcium sulfate and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.

Infographic

Tofu vs Beef tenderloin 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.
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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +3788.9%
Contains more IronIron +72.3%
Contains more CopperCopper +56.9%
Contains less SodiumSodium -87.7%
Contains more ManganeseManganese +4221.4%
Contains more PotassiumPotassium +173.6%
Contains more ZincZinc +403.8%
Contains more PhosphorusPhosphorus +109.3%
Contains more SeleniumSelenium +157.3%

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% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +87.5%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +1438.5%
Contains more Vitamin B5Vitamin B5 +267.6%
Contains more Vitamin B6Vitamin B6 +431.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +216%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Saturated fat 0.691g 9.72g 41%
Calcium 350mg 9mg 34%
Protein 8.08g 23.9g 32%
Fats 4.78g 24.6g 30%
Zinc 0.8mg 4.03mg 29%
Cholesterol 0mg 85mg 28%
Iron 5.36mg 3.11mg 28%
Manganese 0.605mg 0.014mg 26%
Selenium 8.9µg 22.9µg 25%
Monounsaturated fat 1.056g 10.27g 23%
Vitamin B3 0.195mg 3mg 18%
Vitamin B6 0.047mg 0.25mg 16%
Vitamin B2 0.052mg 0.26mg 16%
Phosphorus 97mg 203mg 15%
Calories 76kcal 324kcal 12%
Polyunsaturated fat 2.699g 1g 11%
Choline 28.8mg 91mg 11%
Copper 0.193mg 0.123mg 8%
Potassium 121mg 331mg 6%
Vitamin B5 0.068mg 0.25mg 4%
Sodium 7mg 57mg 2%
Vitamin K 2.4µg 2%
Magnesium 30mg 22mg 2%
Folate 15µg 8µg 2%
Vitamin B1 0.081mg 0.09mg 1%
Fiber 0.3g 0g 1%
Carbs 1.87g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Sugar 0.62g 0g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.268mg 0%
Threonine 0.402mg 1.044mg 0%
Isoleucine 0.435mg 1.075mg 0%
Leucine 0.713mg 1.889mg 0%
Lysine 0.452mg 1.989mg 0%
Methionine 0.108mg 0.612mg 0%
Phenylalanine 0.428mg 0.933mg 0%
Valine 0.446mg 1.163mg 0%
Histidine 0.221mg 0.818mg 0%

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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +74.8%
Contains more ProteinProtein +195.8%
Contains more FatsFats +414.6%
Contains more OtherOther +334.7%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Poly. FatPolyunsaturated fat +169.9%
Contains more Mono. FatMonounsaturated fat +872.5%

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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.