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  6. Tofu vs. Ground beef

Tofu vs. Ground beef — In-Depth Nutrition Comparison

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Important differences between tofu and ground beef

  • Tofu has more iron, calcium, and manganese; however, ground beef has more vitamin B12, zinc, vitamin B3, vitamin B6, and selenium.
  • Ground beef's daily need coverage for vitamin B12 is 104% more.
  • Tofu has 67 times more manganese than ground beef. Tofu has 0.605mg of manganese, while ground beef has 0.009mg.
  • Tofu is lower in saturated fat.
  • Tofu has a higher glycemic index than ground beef.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Tofu vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +960.6%
Contains more IronIron +136.1%
Contains more CopperCopper +144.3%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +6622.2%
Contains more PotassiumPotassium +99.2%
Contains more ZincZinc +630%
Contains more PhosphorusPhosphorus +71.1%
Contains more SeleniumSelenium +114.6%

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +58.8%
Contains more FolateFolate +114.3%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B2Vitamin B2 +228.8%
Contains more Vitamin B3Vitamin B3 +1964.6%
Contains more Vitamin B5Vitamin B5 +652.9%
Contains more Vitamin B6Vitamin B6 +561.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +20.8%
Contains more CholineCholine +154.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Ground beef DV% diff.
Vitamin B12 0µg 2.49µg 104%
Zinc 0.8mg 5.84mg 46%
Iron 5.36mg 2.27mg 39%
Calcium 350mg 33mg 32%
Protein 8.08g 23.87g 32%
Cholesterol 0mg 88mg 29%
Manganese 0.605mg 0.009mg 26%
Vitamin B3 0.195mg 4.026mg 24%
Saturated fat 0.691g 6.073g 24%
Vitamin B6 0.047mg 0.311mg 20%
Selenium 8.9µg 19.1µg 19%
Monounsaturated fat 1.056g 7.322g 16%
Fats 4.78g 15.37g 16%
Polyunsaturated fat 2.699g 0.408g 15%
Copper 0.193mg 0.079mg 13%
Phosphorus 97mg 166mg 10%
Vitamin B2 0.052mg 0.171mg 9%
Vitamin B5 0.068mg 0.512mg 9%
Calories 76kcal 241kcal 8%
Choline 28.8mg 73.2mg 8%
Potassium 121mg 241mg 4%
Vitamin B1 0.081mg 0.051mg 3%
Sodium 7mg 73mg 3%
Magnesium 30mg 17mg 3%
Folate 15µg 7µg 2%
Vitamin E 0.01mg 0.12mg 1%
Fiber 0.3g 0g 1%
Carbs 1.87g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.62g 0g N/A
Vitamin A 3µg 0%
Vitamin K 2.4µg 2.9µg 0%
Trans fat 0g 1.173g N/A
Tryptophan 0.12mg 0.121mg 0%
Threonine 0.402mg 0.923mg 0%
Isoleucine 0.435mg 1.055mg 0%
Leucine 0.713mg 1.861mg 0%
Lysine 0.452mg 1.976mg 0%
Methionine 0.108mg 0.614mg 0%
Phenylalanine 0.428mg 0.931mg 0%
Valine 0.446mg 1.172mg 0%
Histidine 0.221mg 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +44.9%
Contains more ProteinProtein +195.4%
Contains more FatsFats +221.5%
Contains more OtherOther +231.9%

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -88.6%
Contains more Poly. FatPolyunsaturated fat +561.5%
Contains more Mono. FatMonounsaturated fat +593.4%

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.