Tofu vs. Corn raw — In-Depth Nutrition Comparison
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The main differences between tofu and corn raw
- Tofu is richer in iron, calcium, manganese, copper, and selenium, yet corn raw is richer in vitamin B5, vitamin B3, vitamin C, fiber, and folate.
- Daily need coverage for iron for tofu is 61% higher.
- Tofu contains 175 times more calcium than corn raw. Tofu contains 350mg of calcium, while corn raw contains 2mg.
- Tofu has a lower glycemic index than corn raw.
Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Corn, sweet, yellow, raw.
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.
| Contains more CalciumCalcium | +17400% |
| Contains more IronIron | +930.8% |
| Contains more CopperCopper | +257.4% |
| Contains more ZincZinc | +73.9% |
| Contains less SodiumSodium | -53.3% |
| Contains more ManganeseManganese | +271.2% |
| Contains more SeleniumSelenium | +1383.3% |
| Contains more MagnesiumMagnesium | +23.3% |
| Contains more PotassiumPotassium | +123.1% |
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.
| Contains more Vitamin KVitamin K | +700% |
| Contains more CholineCholine | +25.2% |
| Contains more Vitamin CVitamin C | +6700% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B1Vitamin B1 | +91.4% |
| Contains more Vitamin B3Vitamin B3 | +807.7% |
| Contains more Vitamin B5Vitamin B5 | +954.4% |
| Contains more Vitamin B6Vitamin B6 | +97.9% |
| Contains more FolateFolate | +180% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.52mg | 61% |
| Calcium | 350mg | 2mg | 35% |
| Manganese | 0.605mg | 0.163mg | 19% |
| Polyunsaturated fat | 2.699g | 0.487g | 15% |
| Selenium | 8.9µg | 0.6µg | 15% |
| Copper | 0.193mg | 0.054mg | 15% |
| Vitamin B5 | 0.068mg | 0.717mg | 13% |
| Vitamin B3 | 0.195mg | 1.77mg | 10% |
| Protein | 8.08g | 3.27g | 10% |
| Vitamin C | 0.1mg | 6.8mg | 7% |
| Fiber | 0.3g | 2g | 7% |
| Folate | 15µg | 42µg | 7% |
| Vitamin B1 | 0.081mg | 0.155mg | 6% |
| Carbs | 1.87g | 18.7g | 6% |
| Fats | 4.78g | 1.35g | 5% |
| Potassium | 121mg | 270mg | 4% |
| Vitamin B6 | 0.047mg | 0.093mg | 4% |
| Zinc | 0.8mg | 0.46mg | 3% |
| Magnesium | 30mg | 37mg | 2% |
| Vitamin K | 2.4µg | 0.3µg | 2% |
| Fructose | 1.94g | 2% | |
| Starch | 5.7g | 2% | |
| Saturated fat | 0.691g | 0.325g | 2% |
| Monounsaturated fat | 1.056g | 0.432g | 2% |
| Choline | 28.8mg | 23mg | 1% |
| Calories | 76kcal | 86kcal | 1% |
| Vitamin A | 9µg | 1% | |
| Phosphorus | 97mg | 89mg | 1% |
| Net carbs | 1.57g | 16.7g | N/A |
| Sugar | 0.62g | 6.26g | N/A |
| Sodium | 7mg | 15mg | 0% |
| Vitamin E | 0.01mg | 0.07mg | 0% |
| Vitamin B2 | 0.052mg | 0.055mg | 0% |
| Tryptophan | 0.12mg | 0.023mg | 0% |
| Threonine | 0.402mg | 0.129mg | 0% |
| Isoleucine | 0.435mg | 0.129mg | 0% |
| Leucine | 0.713mg | 0.348mg | 0% |
| Lysine | 0.452mg | 0.137mg | 0% |
| Methionine | 0.108mg | 0.067mg | 0% |
| Phenylalanine | 0.428mg | 0.15mg | 0% |
| Valine | 0.446mg | 0.185mg | 0% |
| Histidine | 0.221mg | 0.089mg | 0% |
| Omega-3 - ALA | 0.014g | N/A | |
| Omega-6 - Linoleic acid | 0.468g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +147.1% |
| Contains more FatsFats | +254.1% |
| Contains more WaterWater | +11.2% |
| Contains more OtherOther | +14.3% |
| Contains more CarbsCarbs | +900% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +144.4% |
| Contains more Poly. FatPolyunsaturated fat | +454.2% |
| Contains less Sat. FatSaturated fat | -53% |