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  6. Tofu vs. Veal

Tofu vs. Veal — In-Depth Nutrition Comparison

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Significant differences between Tofu and Veal

  • Tofu has more Iron, Calcium, and Manganese, however, Veal is richer in Vitamin B12, Vitamin B3, Zinc, Vitamin B6, Vitamin B5, and Phosphorus.
  • Tofu covers your daily Iron needs 55% more than Veal.
  • Veal has 21 times less Calcium than Tofu. Tofu has 350mg of Calcium, while Veal has 17mg.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Veal, ground, cooked, broiled.

Infographic

Tofu vs Veal 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
:
4
Veal
Veal
Contains more Calcium +1958.8%
Contains more Iron +441.4%
Contains more Magnesium +25%
Contains less Sodium -91.6%
Contains more Copper +87.4%
Contains more Manganese +1628.6%
Contains more Phosphorus +123.7%
Contains more Potassium +178.5%
Contains more Zinc +383.8%
Contains more Selenium +53.9%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Veal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 18% 93% 30% 11% 106% 35% 5% 75%
Contains more Calcium +1958.8%
Contains more Iron +441.4%
Contains more Magnesium +25%
Contains less Sodium -91.6%
Contains more Copper +87.4%
Contains more Manganese +1628.6%
Contains more Phosphorus +123.7%
Contains more Potassium +178.5%
Contains more Zinc +383.8%
Contains more Selenium +53.9%

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
5
:
6
Veal
Veal
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.7%
Contains more Folate +36.4%
Contains more Vitamin K +100%
Contains more Vitamin E +1400%
Contains more Vitamin B2 +419.2%
Contains more Vitamin B3 +4017.9%
Contains more Vitamin B5 +1605.9%
Contains more Vitamin B6 +729.8%
Contains more Vitamin B12 +∞%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Veal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 18% 63% 151% 70% 90% 9% 159% 3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.7%
Contains more Folate +36.4%
Contains more Vitamin K +100%
Contains more Vitamin E +1400%
Contains more Vitamin B2 +419.2%
Contains more Vitamin B3 +4017.9%
Contains more Vitamin B5 +1605.9%
Contains more Vitamin B6 +729.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Veal
Veal
Contains more Carbs +∞%
Contains more Water +26.6%
Contains more Protein +201.7%
Contains more Fats +58.2%
Contains more Other +80.6%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Veal
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 g
Contains more Carbs +∞%
Contains more Water +26.6%
Contains more Protein +201.7%
Contains more Fats +58.2%
Contains more Other +80.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Veal
Veal
Contains less Saturated Fat -77.3%
Contains more Polyunsaturated fat +390.7%
Contains more Monounsaturated Fat +168.9%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Veal
47% 44% 9%
Saturated Fat: 3.04 g
Monounsaturated Fat: 2.84 g
Polyunsaturated fat: 0.55 g
Contains less Saturated Fat -77.3%
Contains more Polyunsaturated fat +390.7%
Contains more Monounsaturated Fat +168.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Veal Opinion
Net carbs 1.57g 0g Tofu
Protein 8.08g 24.38g Veal
Fats 4.78g 7.56g Veal
Carbs 1.87g 0g Tofu
Calories 76kcal 172kcal Veal
Sugar 0.62g 0g Veal
Fiber 0.3g 0g Tofu
Calcium 350mg 17mg Tofu
Iron 5.36mg 0.99mg Tofu
Magnesium 30mg 24mg Tofu
Phosphorus 97mg 217mg Veal
Potassium 121mg 337mg Veal
Sodium 7mg 83mg Tofu
Zinc 0.8mg 3.87mg Veal
Copper 0.193mg 0.103mg Tofu
Manganese 0.605mg 0.035mg Tofu
Selenium 8.9µg 13.7µg Veal
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 0.15mg Veal
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.07mg Tofu
Vitamin B2 0.052mg 0.27mg Veal
Vitamin B3 0.195mg 8.03mg Veal
Vitamin B5 0.068mg 1.16mg Veal
Vitamin B6 0.047mg 0.39mg Veal
Folate 15µg 11µg Tofu
Vitamin B12 0µg 1.27µg Veal
Vitamin K 2.4µg 1.2µg Tofu
Tryptophan 0.12mg 0.247mg Veal
Threonine 0.402mg 1.065mg Veal
Isoleucine 0.435mg 1.201mg Veal
Leucine 0.713mg 1.94mg Veal
Lysine 0.452mg 2.009mg Veal
Methionine 0.108mg 0.569mg Veal
Phenylalanine 0.428mg 0.984mg Veal
Valine 0.446mg 1.347mg Veal
Histidine 0.221mg 0.885mg Veal
Cholesterol 0mg 103mg Tofu
Saturated Fat 0.691g 3.04g Tofu
Monounsaturated Fat 1.056g 2.84g Veal
Polyunsaturated fat 2.699g 0.55g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Veal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
47%
Veal
Minerals Daily Need Coverage Score
59%
Tofu
41%
Veal

Comparison summary

Which food is lower in Sugar?
Veal
Veal is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Veal
Veal is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 76mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 103mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.349g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.2)
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.
Which food is richer in vitamins?
?
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. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/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.