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  6. Tofu vs. Turkey meat

Tofu vs. Turkey meat — In-Depth Nutrition Comparison

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Summary of differences between tofu and turkey meat

  • Tofu has more iron, calcium, and manganese; however, turkey meat is higher in vitamin B3, vitamin B6, vitamin B12, selenium, phosphorus, and vitamin B2.
  • Turkey meat covers your daily need for vitamin B3, 59% more than tofu.
  • Tofu has 43 times more manganese than turkey meat. While tofu has 0.605mg of manganese, turkey meat has only 0.014mg.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Turkey, whole, meat and skin, cooked, roasted.

Infographic

Tofu vs Turkey meat 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
5
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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more CalciumCalcium +2400%
Contains more IronIron +391.7%
Contains more CopperCopper +107.5%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +4221.4%
Contains more PotassiumPotassium +97.5%
Contains more ZincZinc +210%
Contains more PhosphorusPhosphorus +129.9%
Contains more SeleniumSelenium +234.8%
~equal in Magnesium ~30mg

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +440.4%
Contains more Vitamin B3Vitamin B3 +4809.2%
Contains more Vitamin B5Vitamin B5 +1294.1%
Contains more Vitamin B6Vitamin B6 +1210.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +203.5%

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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +3016.7%
Contains more WaterWater +33.1%
Contains more OtherOther +50%
Contains more ProteinProtein +253.3%
Contains more FatsFats +54.6%

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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -67.9%
Contains more Poly. FatPolyunsaturated fat +27.4%
Contains more Mono. FatMonounsaturated fat +150.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Turkey meat DV% diff.
Vitamin B3 0.195mg 9.573mg 59%
Iron 5.36mg 1.09mg 53%
Vitamin B6 0.047mg 0.616mg 44%
Vitamin B12 0µg 1.02µg 43%
Protein 8.08g 28.55g 41%
Selenium 8.9µg 29.8µg 38%
Cholesterol 0mg 109mg 36%
Calcium 350mg 14mg 34%
Manganese 0.605mg 0.014mg 26%
Phosphorus 97mg 223mg 18%
Vitamin B5 0.068mg 0.948mg 18%
Vitamin B2 0.052mg 0.281mg 18%
Zinc 0.8mg 2.48mg 15%
Choline 28.8mg 87.4mg 11%
Copper 0.193mg 0.093mg 11%
Saturated fat 0.691g 2.155g 7%
Calories 76kcal 189kcal 6%
Sodium 7mg 103mg 4%
Fats 4.78g 7.39g 4%
Monounsaturated fat 1.056g 2.647g 4%
Polyunsaturated fat 2.699g 2.119g 4%
Vitamin B1 0.081mg 0.045mg 3%
Potassium 121mg 239mg 3%
Vitamin D 0IU 15IU 2%
Vitamin K 2.4µg 0µg 2%
Folate 15µg 9µg 2%
Vitamin D 0µg 0.4µg 2%
Fiber 0.3g 0g 1%
Carbs 1.87g 0.06g 1%
Vitamin A 12µg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0.06g N/A
Magnesium 30mg 30mg 0%
Sugar 0.62g 0g N/A
Vitamin E 0.01mg 0.07mg 0%
Trans fat 0g 0.101g N/A
Tryptophan 0.12mg 0.291mg 0%
Threonine 0.402mg 1.004mg 0%
Isoleucine 0.435mg 0.796mg 0%
Leucine 0.713mg 1.925mg 0%
Lysine 0.452mg 2.282mg 0%
Methionine 0.108mg 0.724mg 0%
Phenylalanine 0.428mg 0.903mg 0%
Valine 0.446mg 0.902mg 0%
Histidine 0.221mg 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Turkey meat
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
50%
Turkey meat
Minerals Daily Need Coverage Score
59%
Tofu
46%
Turkey meat

Comparison summary

Which food is lower in Sugar?
Turkey meat
Turkey meat is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 109mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 96mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 1.464g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.