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  6. Tofu vs. Chuck steak

Tofu vs. Chuck steak — In-Depth Nutrition Comparison

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What are the differences between tofu and chuck steak?

  • Tofu is higher in iron, calcium, and manganese, yet chuck steak is higher in vitamin B12, zinc, selenium, vitamin B3, and vitamin B6.
  • Chuck steak's daily need coverage for vitamin B12 is 126% more.
  • Tofu has 50 times more manganese than chuck steak. While tofu has 0.605mg of manganese, chuck steak has only 0.012mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of chuck steak is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

Infographic

Tofu vs Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +2087.5%
Contains more IronIron +118.8%
Contains more CopperCopper +150.6%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +4941.7%
Contains more PotassiumPotassium +168.6%
Contains more ZincZinc +985%
Contains more PhosphorusPhosphorus +99%
Contains more SeleniumSelenium +209%

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +150%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +267.3%
Contains more Vitamin B3Vitamin B3 +2291.3%
Contains more Vitamin B5Vitamin B5 +1005.9%
Contains more Vitamin B6Vitamin B6 +693.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +174.3%

All nutrients comparison - raw data values

Nutrient Tofu Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 0.8mg 8.68mg 72%
Iron 5.36mg 2.45mg 36%
Saturated fat 0.691g 8.66g 36%
Selenium 8.9µg 27.5µg 34%
Protein 8.08g 24.98g 34%
Calcium 350mg 16mg 33%
Cholesterol 0mg 87mg 29%
Vitamin B3 0.195mg 4.663mg 28%
Manganese 0.605mg 0.012mg 26%
Vitamin B6 0.047mg 0.373mg 25%
Fats 4.78g 19.64g 23%
Monounsaturated fat 1.056g 9.457g 21%
Vitamin B5 0.068mg 0.752mg 14%
Phosphorus 97mg 193mg 14%
Polyunsaturated fat 2.699g 0.81g 13%
Copper 0.193mg 0.077mg 13%
Vitamin B2 0.052mg 0.191mg 11%
Calories 76kcal 277kcal 10%
Choline 28.8mg 79mg 9%
Potassium 121mg 325mg 6%
Sodium 7mg 71mg 3%
Magnesium 30mg 22mg 2%
Folate 15µg 6µg 2%
Vitamin E 0.01mg 0.1mg 1%
Carbs 1.87g 0g 1%
Vitamin A 7µg 1%
Vitamin B1 0.081mg 0.066mg 1%
Fiber 0.3g 0g 1%
Vitamin D 0IU 5IU 1%
Vitamin K 2.4µg 1.6µg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Sugar 0.62g 0g N/A
Trans fat 0g 1.287g N/A
Tryptophan 0.12mg 0.281mg 0%
Threonine 0.402mg 1.099mg 0%
Isoleucine 0.435mg 1.062mg 0%
Leucine 0.713mg 2.009mg 0%
Lysine 0.452mg 2.184mg 0%
Methionine 0.108mg 0.709mg 0%
Phenylalanine 0.428mg 0.951mg 0%
Valine 0.446mg 1.129mg 0%
Histidine 0.221mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g 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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +53.1%
Contains more OtherOther +350%
Contains more ProteinProtein +209.2%
Contains more FatsFats +310.9%

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% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -92%
Contains more Poly. FatPolyunsaturated fat +233.2%
Contains more Mono. FatMonounsaturated fat +795.5%

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.