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  6. Tofu vs. Jerky

Tofu vs. Jerky — In-Depth Nutrition Comparison

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How are Tofu and Jerky different?

  • Tofu is higher in Calcium, and Manganese, however, Jerky is richer in Zinc, Phosphorus, Vitamin B12, Folate, and Choline.
  • Daily need coverage for Sodium from Jerky is 90% higher.
  • Tofu contains 18 times more Calcium than Jerky. While Tofu contains 350mg of Calcium, Jerky contains only 20mg.
  • Tofu has less Saturated Fat.

Tofu, raw, regular, prepared with calcium sulfate and Snacks, beef jerky, chopped and formed are the varieties used in this article.

Infographic

Tofu vs Jerky 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
3
:
7
Jerky
Jerky
Contains more Calcium +1650%
Contains less Sodium -99.7%
Contains more Manganese +445%
Contains more Magnesium +70%
Contains more Phosphorus +319.6%
Contains more Potassium +393.4%
Contains more Zinc +913.8%
Contains more Copper +17.6%
Contains more Selenium +20.2%
Equal in Iron - 5.42
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Jerky
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 204% 37% 175% 53% 272% 222% 76% 15% 59%
Contains more Calcium +1650%
Contains less Sodium -99.7%
Contains more Manganese +445%
Contains more Magnesium +70%
Contains more Phosphorus +319.6%
Contains more Potassium +393.4%
Contains more Zinc +913.8%
Contains more Copper +17.6%
Contains more Selenium +20.2%
Equal in Iron - 5.42

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
:
9
Jerky
Jerky
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +4800%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +90.1%
Contains more Vitamin B2 +173.1%
Contains more Vitamin B3 +788.2%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +280.9%
Contains more Folate +793.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.3
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Jerky
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 9% 0% 39% 33% 33% 10% 42% 101% 124% 6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin E +4800%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +90.1%
Contains more Vitamin B2 +173.1%
Contains more Vitamin B3 +788.2%
Contains more Vitamin B5 +139.7%
Contains more Vitamin B6 +280.9%
Contains more Folate +793.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Jerky
Jerky
Contains more Water +261.9%
Contains more Protein +310.9%
Contains more Fats +435.6%
Contains more Carbs +488.2%
Contains more Other +850%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Jerky
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more Water +261.9%
Contains more Protein +310.9%
Contains more Fats +435.6%
Contains more Carbs +488.2%
Contains more Other +850%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Jerky
Jerky
Contains less Saturated Fat -93.6%
Contains more Polyunsaturated fat +167%
Contains more Monounsaturated Fat +970.5%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Jerky
47% 49% 4%
Saturated Fat: 10.85 g
Monounsaturated Fat: 11.305 g
Polyunsaturated fat: 1.011 g
Contains less Saturated Fat -93.6%
Contains more Polyunsaturated fat +167%
Contains more Monounsaturated Fat +970.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Jerky Opinion
Net carbs 1.57g 9.2g Jerky
Protein 8.08g 33.2g Jerky
Fats 4.78g 25.6g Jerky
Carbs 1.87g 11g Jerky
Calories 76kcal 410kcal Jerky
Sugar 0.62g 9g Tofu
Fiber 0.3g 1.8g Jerky
Calcium 350mg 20mg Tofu
Iron 5.36mg 5.42mg Jerky
Magnesium 30mg 51mg Jerky
Phosphorus 97mg 407mg Jerky
Potassium 121mg 597mg Jerky
Sodium 7mg 2081mg Tofu
Zinc 0.8mg 8.11mg Jerky
Copper 0.193mg 0.227mg Jerky
Manganese 0.605mg 0.111mg Tofu
Selenium 8.9µg 10.7µg Jerky
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 0.49mg Jerky
Vitamin D 0IU 11IU Jerky
Vitamin D 0µg 0.3µg Jerky
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.154mg Jerky
Vitamin B2 0.052mg 0.142mg Jerky
Vitamin B3 0.195mg 1.732mg Jerky
Vitamin B5 0.068mg 0.163mg Jerky
Vitamin B6 0.047mg 0.179mg Jerky
Folate 15µg 134µg Jerky
Vitamin B12 0µg 0.99µg Jerky
Vitamin K 2.4µg 2.3µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Cholesterol 0mg 48mg Tofu
Saturated Fat 0.691g 10.85g Tofu
Monounsaturated Fat 1.056g 11.305g Jerky
Polyunsaturated fat 2.699g 1.011g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Jerky
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Jerky
Minerals Daily Need Coverage Score
59%
Tofu
111%
Jerky

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 8.38g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 2074mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 10.159g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is richer in vitamins?
Jerky
Jerky is relatively richer in vitamins

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.