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  6. Tofu vs. Flank steak

Tofu vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between tofu and flank steak

  • Tofu is higher in iron, calcium, and manganese, yet flank steak is higher in vitamin B12, vitamin B3, vitamin B6, zinc, selenium, and phosphorus.
  • Flank steak covers your daily vitamin B12 needs 68% more than tofu.
  • Tofu contains 67 times more manganese than flank steak. While tofu contains 0.605mg of manganese, flank steak contains only 0.009mg.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Tofu vs Flank 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +1650%
Contains more IronIron +208%
Contains more CopperCopper +135.4%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +6622.2%
Contains more PotassiumPotassium +180.2%
Contains more ZincZinc +512.5%
Contains more PhosphorusPhosphorus +116.5%
Contains more SeleniumSelenium +230.3%

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
3
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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +66.7%
Contains more Vitamin EVitamin E +3700%
Contains more Vitamin B2Vitamin B2 +155.8%
Contains more Vitamin B3Vitamin B3 +3675.9%
Contains more Vitamin B5Vitamin B5 +701.5%
Contains more Vitamin B6Vitamin B6 +1131.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +266%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Tofu Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Vitamin B3 0.195mg 7.363mg 45%
Iron 5.36mg 1.74mg 45%
Vitamin B6 0.047mg 0.579mg 41%
Protein 8.08g 27.66g 39%
Zinc 0.8mg 4.9mg 37%
Selenium 8.9µg 29.4µg 37%
Calcium 350mg 20mg 33%
Manganese 0.605mg 0.009mg 26%
Cholesterol 0mg 79mg 26%
Polyunsaturated fat 2.699g 0.322g 16%
Phosphorus 97mg 210mg 16%
Choline 28.8mg 105.4mg 14%
Saturated fat 0.691g 3.395g 12%
Copper 0.193mg 0.082mg 12%
Vitamin B5 0.068mg 0.545mg 10%
Vitamin B2 0.052mg 0.133mg 6%
Calories 76kcal 192kcal 6%
Potassium 121mg 339mg 6%
Monounsaturated fat 1.056g 3.317g 6%
Fats 4.78g 8.23g 5%
Vitamin E 0.01mg 0.38mg 2%
Sodium 7mg 56mg 2%
Magnesium 30mg 23mg 2%
Folate 15µg 9µg 2%
Vitamin B1 0.081mg 0.075mg 1%
Vitamin K 2.4µg 1.4µg 1%
Fiber 0.3g 0g 1%
Carbs 1.87g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Sugar 0.62g 0g N/A
Tryptophan 0.12mg 0.182mg 0%
Threonine 0.402mg 1.105mg 0%
Isoleucine 0.435mg 1.259mg 0%
Leucine 0.713mg 2.201mg 0%
Lysine 0.452mg 2.338mg 0%
Methionine 0.108mg 0.72mg 0%
Phenylalanine 0.428mg 1.093mg 0%
Valine 0.446mg 1.372mg 0%
Histidine 0.221mg 0.883mg 0%

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.8%
Contains more OtherOther +-1300%
Contains more ProteinProtein +242.3%
Contains more FatsFats +72.2%

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% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Poly. FatPolyunsaturated fat +738.2%
Contains more Mono. FatMonounsaturated fat +214.1%

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.