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Tofu vs. Fast food — In-Depth Nutrition Comparison

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The main differences between tofu and fast food

  • Tofu is richer in calcium and iron, yet fast food is richer in vitamin B12, vitamin B3, vitamin B2, selenium, vitamin B1, folate, and zinc.
  • Daily need coverage for vitamin B12 for fast food is 37% higher.
  • Tofu contains 6 times more calcium than fast food. Tofu contains 350mg of calcium, while fast food contains 62mg.
  • Tofu contains less saturated fat.
  • Tofu has a lower glycemic index than fast food.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Fast foods, hamburger; single, regular patty; plain.

Infographic

Tofu vs Fast food 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
5
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% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more CalciumCalcium +464.5%
Contains more IronIron +75.2%
Contains more CopperCopper +59.5%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +69.5%
Contains more PotassiumPotassium +62.8%
Contains more ZincZinc +215%
Contains more PhosphorusPhosphorus +38.1%
Contains more SeleniumSelenium +128.1%
~equal in Magnesium ~27mg

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +291.4%
Contains more Vitamin B2Vitamin B2 +598.1%
Contains more Vitamin B3Vitamin B3 +2780.5%
Contains more Vitamin B5Vitamin B5 +679.4%
Contains more Vitamin B6Vitamin B6 +351.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +104.2%
Contains more FolateFolate +433.3%
Contains more CholineCholine +19.4%

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% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more WaterWater +119.9%
Contains more ProteinProtein +104.5%
Contains more FatsFats +151.3%
Contains more CarbsCarbs +1584.5%
Contains more OtherOther +111.1%

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -84.6%
Contains more Poly. FatPolyunsaturated fat +60.7%
Contains more Mono. FatMonounsaturated fat +357.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Fast food DV% diff.
Vitamin B12 0µg 0.89µg 37%
Vitamin B3 0.195mg 5.617mg 34%
Calcium 350mg 62mg 29%
Iron 5.36mg 3.06mg 29%
Vitamin B2 0.052mg 0.363mg 24%
Selenium 8.9µg 20.3µg 21%
Vitamin B1 0.081mg 0.317mg 20%
Saturated fat 0.691g 4.493g 17%
Protein 8.08g 16.52g 17%
Zinc 0.8mg 2.52mg 16%
Folate 15µg 80µg 16%
Sodium 7mg 331mg 14%
Vitamin B6 0.047mg 0.212mg 13%
Manganese 0.605mg 0.357mg 11%
Cholesterol 0mg 33mg 11%
Fats 4.78g 12.01g 11%
Calories 76kcal 297kcal 11%
Carbs 1.87g 31.5g 10%
Monounsaturated fat 1.056g 4.835g 9%
Vitamin B5 0.068mg 0.53mg 9%
Starch 22.87g 9%
Copper 0.193mg 0.121mg 8%
Polyunsaturated fat 2.699g 1.68g 7%
Fiber 0.3g 1.7g 6%
Phosphorus 97mg 134mg 5%
Fructose 2.27g 3%
Vitamin E 0.01mg 0.38mg 2%
Vitamin K 2.4µg 4.9µg 2%
Potassium 121mg 197mg 2%
Choline 28.8mg 34.4mg 1%
Magnesium 30mg 27mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin A 9µg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 29.8g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.62g 4.88g N/A
Trans fat 0g 0.514g N/A
Tryptophan 0.12mg 0.144mg 0%
Threonine 0.402mg 0.46mg 0%
Isoleucine 0.435mg 0.642mg 0%
Leucine 0.713mg 1.13mg 0%
Lysine 0.452mg 0.785mg 0%
Methionine 0.108mg 0.306mg 0%
Phenylalanine 0.428mg 0.67mg 0%
Valine 0.446mg 0.728mg 0%
Histidine 0.221mg 0.402mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Fast food
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
43%
Fast food
Minerals Daily Need Coverage Score
59%
Tofu
54%
Fast food

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.26g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 324mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 3.802g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.