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  6. Tofu vs. Rib eye steak

Tofu vs. Rib eye steak — In-Depth Nutrition Comparison

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The main differences between tofu and rib eye steak

  • Tofu is richer in iron, calcium, and manganese, yet rib eye steak is richer in vitamin B12, zinc, selenium, vitamin B6, and vitamin B3.
  • Daily need coverage for vitamin B12 for rib eye steak is 88% higher.
  • Tofu contains 32 times more calcium than rib eye steak. Tofu contains 350mg of calcium, while rib eye steak contains 11mg.
  • Tofu contains less saturated fat.
  • Rib eye steak has a lower glycemic index than tofu.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Tofu vs Rib eye steak 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
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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +3081.8%
Contains more IronIron +139.3%
Contains more CopperCopper +141.3%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +656.3%
Contains more PotassiumPotassium +114.9%
Contains more ZincZinc +638.8%
Contains more PhosphorusPhosphorus +56.7%
Contains more SeleniumSelenium +233.7%

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
4
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +150%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +451.9%
Contains more Vitamin B3Vitamin B3 +2416.9%
Contains more Vitamin B5Vitamin B5 +688.2%
Contains more Vitamin B6Vitamin B6 +914.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +69.4%

All nutrients comparison - raw data values

Nutrient Tofu Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Zinc 0.8mg 5.91mg 46%
Saturated fat 0.691g 9.684g 41%
Iron 5.36mg 2.24mg 39%
Selenium 8.9µg 29.7µg 38%
Calcium 350mg 11mg 34%
Vitamin B6 0.047mg 0.477mg 33%
Protein 8.08g 23.69g 31%
Vitamin B3 0.195mg 4.908mg 29%
Cholesterol 0mg 80mg 27%
Fats 4.78g 21.81g 26%
Monounsaturated fat 1.056g 10.519g 24%
Manganese 0.605mg 0.08mg 23%
Vitamin B2 0.052mg 0.287mg 18%
Copper 0.193mg 0.08mg 13%
Polyunsaturated fat 2.699g 1.027g 11%
Calories 76kcal 291kcal 11%
Vitamin B5 0.068mg 0.536mg 9%
Phosphorus 97mg 152mg 8%
Choline 28.8mg 48.8mg 4%
Potassium 121mg 260mg 4%
Sodium 7mg 54mg 2%
Magnesium 30mg 22mg 2%
Folate 15µg 6µg 2%
Vitamin A 8µg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin B1 0.081mg 0.071mg 1%
Fiber 0.3g 0g 1%
Vitamin E 0.01mg 0.1mg 1%
Vitamin D 0IU 7IU 1%
Vitamin K 2.4µg 1.6µg 1%
Carbs 1.87g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Sugar 0.62g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.12mg 0.265mg 0%
Threonine 0.402mg 1.116mg 0%
Isoleucine 0.435mg 1.103mg 0%
Leucine 0.713mg 2.041mg 0%
Lysine 0.452mg 2.269mg 0%
Methionine 0.108mg 0.641mg 0%
Phenylalanine 0.428mg 0.95mg 0%
Valine 0.446mg 1.184mg 0%
Histidine 0.221mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +55.2%
Contains more OtherOther +7100%
Contains more ProteinProtein +193.2%
Contains more FatsFats +356.3%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Poly. FatPolyunsaturated fat +162.8%
Contains more Mono. FatMonounsaturated fat +896.1%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.