Tofu vs. Steak — In-Depth Nutrition Comparison
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The main differences between tofu and steak
- Tofu is richer in iron and calcium, yet steak is richer in vitamin B12, zinc, selenium, vitamin B6, vitamin B3, and vitamin B2.
- Daily need coverage for vitamin B12 for steak is 92% higher.
- Tofu contains 29 times more calcium than steak. Tofu contains 350mg of calcium, while steak contains 12mg.
- Tofu contains less saturated fat.
- 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 off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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 MagnesiumMagnesium | +30.4% |
| Contains more CalciumCalcium | +2816.7% |
| Contains more IronIron | +123.3% |
| Contains more CopperCopper | +127.1% |
| Contains less SodiumSodium | -87.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +130.6% |
| Contains more ZincZinc | +692.5% |
| Contains more PhosphorusPhosphorus | +68% |
| Contains more SeleniumSelenium | +257.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +478.8% |
| Contains more Vitamin B3Vitamin B3 | +2540.5% |
| Contains more Vitamin B6Vitamin B6 | +963.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Zinc | 0.8mg | 6.34mg | 50% |
| Selenium | 8.9µg | 31.8µg | 42% |
| Iron | 5.36mg | 2.4mg | 37% |
| Saturated fat | 0.691g | 8.443g | 35% |
| Vitamin B6 | 0.047mg | 0.5mg | 35% |
| Protein | 8.08g | 24.85g | 34% |
| Calcium | 350mg | 12mg | 34% |
| Vitamin B3 | 0.195mg | 5.149mg | 31% |
| Cholesterol | 0mg | 78mg | 26% |
| Manganese | 0.605mg | 26% | |
| Fats | 4.78g | 19.02g | 22% |
| Monounsaturated fat | 1.056g | 9.171g | 20% |
| Vitamin B2 | 0.052mg | 0.301mg | 19% |
| Polyunsaturated fat | 2.699g | 0.896g | 12% |
| Copper | 0.193mg | 0.085mg | 12% |
| Calories | 76kcal | 271kcal | 10% |
| Phosphorus | 97mg | 163mg | 9% |
| Potassium | 121mg | 279mg | 5% |
| Choline | 28.8mg | 5% | |
| Sodium | 7mg | 58mg | 2% |
| Magnesium | 30mg | 23mg | 2% |
| Folate | 15µg | 6µg | 2% |
| Vitamin K | 2.4µg | 1.6µg | 1% |
| Vitamin B5 | 0.068mg | 1% | |
| Vitamin B1 | 0.081mg | 0.074mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin A | 7µg | 1% | |
| Fiber | 0.3g | 0g | 1% |
| Vitamin D | 0IU | 6IU | 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 |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0.278mg | 0% |
| Threonine | 0.402mg | 1.171mg | 0% |
| Isoleucine | 0.435mg | 1.157mg | 0% |
| Leucine | 0.713mg | 2.142mg | 0% |
| Lysine | 0.452mg | 2.38mg | 0% |
| Methionine | 0.108mg | 0.672mg | 0% |
| Phenylalanine | 0.428mg | 0.997mg | 0% |
| Valine | 0.446mg | 1.242mg | 0% |
| Histidine | 0.221mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +52.1% |
| Contains more OtherOther | +33.3% |
| Contains more ProteinProtein | +207.5% |
| Contains more FatsFats | +297.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.8% |
| Contains more Poly. FatPolyunsaturated fat | +201.2% |
| Contains more Mono. FatMonounsaturated fat | +768.5% |