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Tofu vs. Cheeseburger — In-Depth Nutrition Comparison

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What are the main differences between tofu and cheeseburgers?

  • Tofu is richer in iron and calcium, while cheeseburgers are higher in vitamin B12, vitamin B3, vitamin B2, selenium, vitamin B1, and zinc.
  • Tofu's daily need coverage for iron is 33% higher.
  • Cheeseburgers have 3 times less calcium than tofu. Tofu has 350mg of calcium, while cheeseburgers have 119mg.
  • Tofu is lower in saturated fat.
  • Cheeseburgers have a higher glycemic index (66) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Fast foods, cheeseburger; single, regular patty; plain types in this comparison.

Infographic

Tofu vs Cheeseburger 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 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +194.1%
Contains more IronIron +97.8%
Contains more CopperCopper +73.9%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +91.5%
Contains more PotassiumPotassium +62%
Contains more ZincZinc +211.3%
Contains more PhosphorusPhosphorus +66%
Contains more SeleniumSelenium +120.2%

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
1
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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +261.7%
Contains more Vitamin B2Vitamin B2 +598.1%
Contains more Vitamin B3Vitamin B3 +2575.4%
Contains more Vitamin B5Vitamin B5 +701.5%
Contains more Vitamin B6Vitamin B6 +385.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +366.7%
~equal in Choline ~28.9mg

All nutrients comparison - raw data values

Nutrient Tofu Cheeseburger DV% diff.
Iron 5.36mg 2.71mg 33%
Vitamin B12 0µg 0.76µg 32%
Vitamin B3 0.195mg 5.217mg 31%
Saturated fat 0.691g 6.473g 26%
Vitamin B2 0.052mg 0.363mg 24%
Calcium 350mg 119mg 23%
Sodium 7mg 515mg 22%
Selenium 8.9µg 19.6µg 19%
Vitamin B1 0.081mg 0.293mg 18%
Protein 8.08g 16.51g 17%
Zinc 0.8mg 2.49mg 15%
Fats 4.78g 14.72g 15%
Folate 15µg 70µg 14%
Cholesterol 0mg 43mg 14%
Vitamin B6 0.047mg 0.228mg 14%
Manganese 0.605mg 0.316mg 13%
Calories 76kcal 308kcal 12%
Monounsaturated fat 1.056g 5.413g 11%
Vitamin B5 0.068mg 0.545mg 10%
Carbs 1.87g 28.03g 9%
Phosphorus 97mg 161mg 9%
Copper 0.193mg 0.111mg 9%
Starch 19.87g 8%
Polyunsaturated fat 2.699g 1.658g 7%
Fiber 0.3g 2g 7%
Vitamin A 50µg 6%
Vitamin E 0.01mg 0.52mg 3%
Potassium 121mg 196mg 2%
Fructose 1.94g 2%
Vitamin K 2.4µg 4.2µg 2%
Vitamin D 0µg 0.1µg 1%
Magnesium 30mg 26mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 26.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.62g 4.88g N/A
Trans fat 0g 0.57g N/A
Choline 28.8mg 28.9mg 0%
Tryptophan 0.12mg 0.155mg 0%
Threonine 0.402mg 0.571mg 0%
Isoleucine 0.435mg 0.755mg 0%
Leucine 0.713mg 1.316mg 0%
Lysine 0.452mg 0.784mg 0%
Methionine 0.108mg 0.377mg 0%
Phenylalanine 0.428mg 0.755mg 0%
Valine 0.446mg 0.881mg 0%
Histidine 0.221mg 0.445mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 1.322g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Contains more WaterWater +118.9%
Contains more ProteinProtein +104.3%
Contains more FatsFats +207.9%
Contains more CarbsCarbs +1398.9%
Contains more OtherOther +193.1%

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
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
Contains less Sat. FatSaturated fat -89.3%
Contains more Poly. FatPolyunsaturated fat +62.8%
Contains more Mono. FatMonounsaturated fat +412.6%

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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.