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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 for 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.
  • Jerky has a lower glycemic index (0) than tofu (15).

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
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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.
Tofu
3
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%
Jerky
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more CalciumCalcium +1650%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +445%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +393.4%
Contains more CopperCopper +17.6%
Contains more ZincZinc +913.8%
Contains more PhosphorusPhosphorus +319.6%
Contains more SeleniumSelenium +20.2%
~equal in Iron ~5.42mg

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
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%
Jerky
10
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +90.1%
Contains more Vitamin B2Vitamin B2 +173.1%
Contains more Vitamin B3Vitamin B3 +788.2%
Contains more Vitamin B5Vitamin B5 +139.7%
Contains more Vitamin B6Vitamin B6 +280.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +793.3%
Contains more CholineCholine +278.8%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~2.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Jerky
4
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 WaterWater +261.9%
Contains more ProteinProtein +310.9%
Contains more FatsFats +435.6%
Contains more CarbsCarbs +488.2%
Contains more OtherOther +850%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Jerky
1
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Poly. FatPolyunsaturated fat +167%
Contains more Mono. FatMonounsaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 DV% diff.
Sodium 7mg 2081mg 90%
Zinc 0.8mg 8.11mg 66%
Protein 8.08g 33.2g 50%
Saturated fat 0.691g 10.85g 46%
Phosphorus 97mg 407mg 44%
Vitamin B12 0µg 0.99µg 41%
Calcium 350mg 20mg 33%
Fats 4.78g 25.6g 32%
Folate 15µg 134µg 30%
Monounsaturated fat 1.056g 11.305g 26%
Manganese 0.605mg 0.111mg 21%
Calories 76kcal 410kcal 17%
Cholesterol 0mg 48mg 16%
Choline 28.8mg 109.1mg 15%
Potassium 121mg 597mg 14%
Polyunsaturated fat 2.699g 1.011g 11%
Vitamin B6 0.047mg 0.179mg 10%
Vitamin B3 0.195mg 1.732mg 10%
Vitamin B2 0.052mg 0.142mg 7%
Fiber 0.3g 1.8g 6%
Vitamin B1 0.081mg 0.154mg 6%
Magnesium 30mg 51mg 5%
Copper 0.193mg 0.227mg 4%
Selenium 8.9µg 10.7µg 3%
Vitamin E 0.01mg 0.49mg 3%
Carbs 1.87g 11g 3%
Vitamin D 0µg 0.3µg 2%
Vitamin B5 0.068mg 0.163mg 2%
Vitamin D 0IU 11IU 1%
Iron 5.36mg 5.42mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 9.2g N/A
Sugar 0.62g 9g N/A
Vitamin K 2.4µg 2.3µg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Jerky
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
35%
Jerky
Minerals Daily Need Coverage Score
59%
Tofu
111%
Jerky

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 48mg)
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 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.