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Tofu vs. Corn syrup — In-Depth Nutrition Comparison

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What are the main differences between tofu and corn syrup?

  • Tofu has more iron, calcium, manganese, copper, phosphorus, selenium, zinc, vitamin B1, and magnesium than corn syrup.
  • Tofu's daily need coverage for iron is 62% higher.
  • Corn syrup has 20 times less zinc than tofu. Tofu has 0.8mg of zinc, while corn syrup has 0.04mg.
  • Tofu is lower in sodium.
  • Corn syrup has a higher glycemic index (90) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Syrups, corn, dark types in this comparison.

Infographic

Tofu vs Corn syrup 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
10
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 5.7% 5.4% 3.9% 14% 18% 1.1% 4.7% 20% 13% 16%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +1844.4%
Contains more PotassiumPotassium +175%
Contains more IronIron +1348.6%
Contains more CopperCopper +264.2%
Contains more ZincZinc +1900%
Contains more PhosphorusPhosphorus +781.8%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +505%
Contains more SeleniumSelenium +206.9%

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
10
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% 2.8% 2.1% 0.38% 1.4% 2.1% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +636.4%
Contains more Vitamin B2Vitamin B2 +477.8%
Contains more Vitamin B3Vitamin B3 +875%
Contains more Vitamin B5Vitamin B5 +195.7%
Contains more Vitamin B6Vitamin B6 +422.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +116.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
78% 22%
Protein: 0 g
Fats: 0 g
Carbs: 77.59 g
Water: 22.01 g
Other: 0.4 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +284.1%
Contains more OtherOther +80%
Contains more CarbsCarbs +4049.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Corn syrup
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Corn syrup DV% diff.
Iron 5.36mg 0.37mg 62%
Calcium 350mg 18mg 33%
Carbs 1.87g 77.59g 25%
Manganese 0.605mg 0.1mg 22%
Polyunsaturated fat 2.699g 0g 18%
Protein 8.08g 0g 16%
Copper 0.193mg 0.053mg 16%
Phosphorus 97mg 11mg 12%
Calories 76kcal 286kcal 11%
Selenium 8.9µg 2.9µg 11%
Zinc 0.8mg 0.04mg 7%
Fats 4.78g 0g 7%
Sodium 7mg 155mg 6%
Vitamin B1 0.081mg 0.011mg 6%
Magnesium 30mg 8mg 5%
Folate 15µg 0µg 4%
Choline 28.8mg 13.3mg 3%
Vitamin B6 0.047mg 0.009mg 3%
Monounsaturated fat 1.056g 0g 3%
Saturated fat 0.691g 0g 3%
Vitamin B2 0.052mg 0.009mg 3%
Potassium 121mg 44mg 2%
Vitamin K 2.4µg 0µg 2%
Fiber 0.3g 0g 1%
Vitamin B5 0.068mg 0.023mg 1%
Vitamin B3 0.195mg 0.02mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 77.59g N/A
Sugar 0.62g 77.59g N/A
Vitamin E 0.01mg 0mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Corn syrup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
1%
Corn syrup
Minerals Daily Need Coverage Score
59%
Tofu
10%
Corn syrup

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 76.97g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 148mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 75)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.8)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Saturated fat?
Corn syrup
Corn syrup is lower in Saturated fat (difference - 0.691g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168836/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.