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  6. Tofu vs. McDonald's Big Mac

Tofu vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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The main differences between tofu and mcDonald's Big Mac

  • Tofu is richer in iron, calcium, manganese, and copper, yet mcDonald's Big Mac is richer in vitamin B12, vitamin B3, and vitamin B2.
  • Daily need coverage for iron for tofu is 42% higher.
  • Tofu contains 3 times more calcium than mcDonald's Big Mac. Tofu contains 350mg of calcium, while mcDonald's Big Mac contains 116mg.
  • Tofu contains less saturated fat.
  • Tofu has a lower glycemic index than mcDonald's Big Mac.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and McDONALD'S, BIG MAC.

Infographic

Tofu vs McDonald's Big Mac 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
7
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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +201.7%
Contains more IronIron +168%
Contains more CopperCopper +96.9%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +193.7%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +49.6%
Contains more ZincZinc +138.8%
Contains more PhosphorusPhosphorus +25.8%

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
5
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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin B1Vitamin B1 +117.3%
Contains more Vitamin B2Vitamin B2 +301.9%
Contains more Vitamin B3Vitamin B3 +1635.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +206.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
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
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more WaterWater +64.8%
Contains more ProteinProtein +46.3%
Contains more FatsFats +213%
Contains more CarbsCarbs +973.8%
Contains more OtherOther +155.6%

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
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Poly. FatPolyunsaturated fat +782%
Contains more Mono. FatMonounsaturated fat +229%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu McDonald's Big Mac
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu McDonald's Big Mac DV% diff.
Iron 5.36mg 2mg 42%
Vitamin B12 0µg 0.88µg 37%
Calcium 350mg 116mg 23%
Vitamin B3 0.195mg 3.384mg 20%
Sodium 7mg 460mg 20%
Manganese 0.605mg 0.206mg 17%
Fats 4.78g 14.96g 16%
Polyunsaturated fat 2.699g 0.306g 16%
Selenium 8.9µg 16%
Saturated fat 0.691g 3.803g 14%
Vitamin B2 0.052mg 0.209mg 12%
Cholesterol 0mg 36mg 12%
Copper 0.193mg 0.098mg 11%
Zinc 0.8mg 1.91mg 10%
Calories 76kcal 257kcal 9%
Folate 15µg 46µg 8%
Vitamin B1 0.081mg 0.176mg 8%
Protein 8.08g 11.82g 7%
Monounsaturated fat 1.056g 3.474g 6%
Carbs 1.87g 20.08g 6%
Choline 28.8mg 5%
Fiber 0.3g 1.6g 5%
Vitamin B6 0.047mg 4%
Phosphorus 97mg 122mg 4%
Fructose 1.69g 2%
Magnesium 30mg 20mg 2%
Vitamin K 2.4µg 2%
Potassium 121mg 181mg 2%
Vitamin B5 0.068mg 1%
Vitamin C 0.1mg 0.4mg 0%
Net carbs 1.57g 18.48g N/A
Sugar 0.62g 3.97g N/A
Vitamin E 0.01mg 0%
Trans fat 0g 0.588g N/A
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 McDonald's Big Mac
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
23%
McDonald's Big Mac
Minerals Daily Need Coverage Score
59%
Tofu
36%
McDonald's Big Mac

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.35g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 453mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 3.112g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 51)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.