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Tofu vs. Ostrich — In-Depth Nutrition Comparison

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Summary of differences between tofu and ostrich

  • Tofu has more calcium, iron, and manganese; however, ostrich is higher in vitamin B12, selenium, vitamin B3, vitamin B6, zinc, and vitamin B5.
  • Ostrich covers your daily need for vitamin B12, 260% more than tofu.
  • Tofu has 58 times more calcium than ostrich. While tofu has 350mg of calcium, ostrich has only 6mg.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Ostrich, tip trimmed, cooked.

Infographic

Tofu vs Ostrich 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
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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +5733.3%
Contains more IronIron +92.1%
Contains more CopperCopper +27%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +3084.2%
Contains more PotassiumPotassium +199.2%
Contains more ZincZinc +506.3%
Contains more PhosphorusPhosphorus +158.8%
Contains more SeleniumSelenium +321.3%

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
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% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B1Vitamin B1 +186.4%
Contains more Vitamin B2Vitamin B2 +461.5%
Contains more Vitamin B3Vitamin B3 +3563.1%
Contains more Vitamin B5Vitamin B5 +1838.2%
Contains more Vitamin B6Vitamin B6 +1059.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Folate ~15µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more FatsFats +86%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.4%
Contains more OtherOther +67.4%
Contains more ProteinProtein +252.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -30.9%
Contains more Poly. FatPolyunsaturated fat +513.4%
~equal in Monounsaturated fat ~0.97g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Selenium 8.9µg 37.5µg 52%
Vitamin B3 0.195mg 7.143mg 43%
Protein 8.08g 28.49g 41%
Vitamin B6 0.047mg 0.545mg 38%
Zinc 0.8mg 4.85mg 37%
Calcium 350mg 6mg 34%
Iron 5.36mg 2.79mg 32%
Cholesterol 0mg 85mg 28%
Vitamin B5 0.068mg 1.318mg 25%
Manganese 0.605mg 0.019mg 25%
Phosphorus 97mg 251mg 22%
Vitamin B2 0.052mg 0.292mg 18%
Polyunsaturated fat 2.699g 0.44g 15%
Vitamin B1 0.081mg 0.232mg 13%
Potassium 121mg 362mg 7%
Copper 0.193mg 0.152mg 5%
Choline 28.8mg 5%
Calories 76kcal 145kcal 3%
Fats 4.78g 2.57g 3%
Sodium 7mg 80mg 3%
Vitamin K 2.4µg 2%
Vitamin E 0.01mg 0.23mg 1%
Fiber 0.3g 0g 1%
Magnesium 30mg 25mg 1%
Carbs 1.87g 0g 1%
Saturated fat 0.691g 1g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Sugar 0.62g 0g N/A
Folate 15µg 15µg 0%
Monounsaturated fat 1.056g 0.97g 0%
Tryptophan 0.12mg 0.254mg 0%
Threonine 0.402mg 1.25mg 0%
Isoleucine 0.435mg 1.354mg 0%
Leucine 0.713mg 2.315mg 0%
Lysine 0.452mg 2.516mg 0%
Methionine 0.108mg 0.796mg 0%
Phenylalanine 0.428mg 1.176mg 0%
Valine 0.446mg 1.407mg 0%
Histidine 0.221mg 0.716mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Ostrich
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
97%
Ostrich
Minerals Daily Need Coverage Score
59%
Tofu
66%
Ostrich

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 73mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 0.309g)
Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Ostrich
Ostrich is relatively richer in vitamins
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.

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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.