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  6. Tofu vs. Short ribs

Tofu vs. Short ribs — In-Depth Nutrition Comparison

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A recap on differences between tofu and short ribs

  • Tofu is higher in iron, calcium, and manganese, yet short ribs are higher in vitamin B12, zinc, selenium, vitamin B3, and vitamin B6.
  • Short ribs cover your daily vitamin B12 needs 109% more than tofu.
  • Tofu contains 47 times more manganese than short ribs. While tofu contains 0.605mg of manganese, short ribs contain only 0.013mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of short ribs is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Beef, rib, shortribs, separable lean, and fat, choice, cooked, braised.

Infographic

Tofu vs Short ribs 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 11% 3.6% 20% 87% 33% 133% 69% 6.5% 1.7% 113%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +2816.7%
Contains more IronIron +132%
Contains more CopperCopper +94.9%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +4553.8%
Contains more PotassiumPotassium +85.1%
Contains more ZincZinc +510%
Contains more PhosphorusPhosphorus +67%
Contains more SeleniumSelenium +133.7%

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
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% 5.8% 11% 13% 35% 46% 15% 51% 328% 6% 3.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +62%
Contains more FolateFolate +200%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +188.5%
Contains more Vitamin B3Vitamin B3 +1157.4%
Contains more Vitamin B5Vitamin B5 +270.6%
Contains more Vitamin B6Vitamin B6 +368.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +185.4%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient Tofu Short ribs DV% diff.
Vitamin B12 0µg 2.62µg 109%
Saturated fat 0.691g 17.8g 78%
Fats 4.78g 41.98g 57%
Monounsaturated fat 1.056g 18.88g 45%
Iron 5.36mg 2.31mg 38%
Zinc 0.8mg 4.88mg 37%
Calcium 350mg 12mg 34%
Cholesterol 0mg 94mg 31%
Protein 8.08g 21.57g 27%
Manganese 0.605mg 0.013mg 26%
Selenium 8.9µg 20.8µg 22%
Calories 76kcal 471kcal 20%
Vitamin B3 0.195mg 2.452mg 14%
Vitamin B6 0.047mg 0.22mg 13%
Choline 28.8mg 82.2mg 10%
Copper 0.193mg 0.099mg 10%
Phosphorus 97mg 162mg 9%
Polyunsaturated fat 2.699g 1.53g 8%
Vitamin B2 0.052mg 0.15mg 8%
Vitamin B5 0.068mg 0.252mg 4%
Vitamin D 0µg 0.7µg 4%
Magnesium 30mg 15mg 4%
Vitamin B1 0.081mg 0.05mg 3%
Potassium 121mg 224mg 3%
Folate 15µg 5µg 3%
Vitamin D 0IU 27IU 3%
Sodium 7mg 50mg 2%
Vitamin E 0.01mg 0.29mg 2%
Carbs 1.87g 0g 1%
Fiber 0.3g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Sugar 0.62g 0g N/A
Vitamin K 2.4µg 2.4µg 0%
Tryptophan 0.12mg 0.142mg 0%
Threonine 0.402mg 0.862mg 0%
Isoleucine 0.435mg 0.981mg 0%
Leucine 0.713mg 1.716mg 0%
Lysine 0.452mg 1.823mg 0%
Methionine 0.108mg 0.562mg 0%
Phenylalanine 0.428mg 0.852mg 0%
Valine 0.446mg 1.07mg 0%
Histidine 0.221mg 0.688mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.016g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
22% 42% 36%
Protein: 21.57 g
Fats: 41.98 g
Carbs: 0 g
Water: 35.72 g
Other: 0.73 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +136.7%
Contains more ProteinProtein +167%
Contains more FatsFats +778.2%
~equal in Other ~0.73g

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
47% 49% 4%
Saturated fat: Sat. Fat 17.8 g
Monounsaturated fat: Mono. Fat 18.88 g
Polyunsaturated fat: Poly. Fat 1.53 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Poly. FatPolyunsaturated fat +76.4%
Contains more Mono. FatMonounsaturated fat +1687.9%

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. Short ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168613/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.