Tofu vs. Cornmeal — In-Depth Nutrition Comparison
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How are tofu and cornmeal different?
- Tofu is higher in calcium, manganese, copper, and iron; however, cornmeal is richer in folate, vitamin B1, vitamin B3, vitamin B2, fiber, and vitamin B6.
- Daily need coverage for folate for cornmeal is 49% higher.
- Tofu contains 117 times more calcium than cornmeal. While tofu contains 350mg of calcium, cornmeal contains only 3mg.
- Tofu has a lower glycemic index (15) than cornmeal (68).
Tofu, raw, regular, prepared with calcium sulfate and Cornmeal, degermed, enriched, yellow are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +11566.7% |
| Contains more IronIron | +22.9% |
| Contains more CopperCopper | +153.9% |
| Contains more ZincZinc | +21.2% |
| Contains more ManganeseManganese | +247.7% |
| Contains more PotassiumPotassium | +17.4% |
| Contains more SeleniumSelenium | +18% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +234.9% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin B1Vitamin B1 | +580.2% |
| Contains more Vitamin B2Vitamin B2 | +634.6% |
| Contains more Vitamin B3Vitamin B3 | +2447.7% |
| Contains more Vitamin B5Vitamin B5 | +252.9% |
| Contains more Vitamin B6Vitamin B6 | +287.2% |
| Contains more FolateFolate | +1293.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 15µg | 209µg | 49% |
| Vitamin B1 | 0.081mg | 0.551mg | 39% |
| Calcium | 350mg | 3mg | 35% |
| Starch | 73.3g | 30% | |
| Vitamin B3 | 0.195mg | 4.968mg | 30% |
| Carbs | 1.87g | 79.45g | 26% |
| Vitamin B2 | 0.052mg | 0.382mg | 25% |
| Manganese | 0.605mg | 0.174mg | 19% |
| Calories | 76kcal | 370kcal | 15% |
| Fiber | 0.3g | 3.9g | 14% |
| Iron | 5.36mg | 4.36mg | 13% |
| Copper | 0.193mg | 0.076mg | 13% |
| Polyunsaturated fat | 2.699g | 0.828g | 12% |
| Vitamin B6 | 0.047mg | 0.182mg | 10% |
| Fats | 4.78g | 1.75g | 5% |
| Choline | 28.8mg | 8.6mg | 4% |
| Vitamin B5 | 0.068mg | 0.24mg | 3% |
| Selenium | 8.9µg | 10.5µg | 3% |
| Monounsaturated fat | 1.056g | 0.39g | 2% |
| Saturated fat | 0.691g | 0.22g | 2% |
| Protein | 8.08g | 7.11g | 2% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Zinc | 0.8mg | 0.66mg | 1% |
| Potassium | 121mg | 142mg | 1% |
| Vitamin A | 11µg | 1% | |
| Vitamin E | 0.01mg | 0.12mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 75.55g | N/A |
| Magnesium | 30mg | 32mg | 0% |
| Sugar | 0.62g | 1.61g | N/A |
| Phosphorus | 97mg | 99mg | 0% |
| Sodium | 7mg | 7mg | 0% |
| Tryptophan | 0.12mg | 0.038mg | 0% |
| Threonine | 0.402mg | 0.172mg | 0% |
| Isoleucine | 0.435mg | 0.242mg | 0% |
| Leucine | 0.713mg | 1.006mg | 0% |
| Lysine | 0.452mg | 0.105mg | 0% |
| Methionine | 0.108mg | 0.162mg | 0% |
| Phenylalanine | 0.428mg | 0.366mg | 0% |
| Valine | 0.446mg | 0.337mg | 0% |
| Histidine | 0.221mg | 0.172mg | 0% |
| Fructose | 0.17g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.6% |
| Contains more FatsFats | +173.1% |
| Contains more WaterWater | +656.3% |
| Contains more OtherOther | +41.2% |
| Contains more CarbsCarbs | +4148.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +170.8% |
| Contains more Poly. FatPolyunsaturated fat | +226% |
| Contains less Sat. FatSaturated fat | -68.2% |