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Tofu vs. Veggie burger — In-Depth Nutrition Comparison

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The main differences between tofu and veggie burgers

  • Tofu is richer in iron and calcium, yet veggie burgers are richer in vitamin B1, vitamin B12, folate, selenium, vitamin B3, vitamin B6, and fiber.
  • Daily need coverage for vitamin B1 for veggie burgers is 214% higher.
  • Tofu contains 3 times more calcium than veggie burgers. Tofu contains 350mg of calcium, while veggie burgers contain 136mg.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than veggie burgers.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Veggie burgers or soyburgers, unprepared.

Infographic

Tofu vs Veggie burger 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
3
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more CalciumCalcium +157.4%
Contains more IronIron +122.4%
Contains less SodiumSodium -98.8%
Contains more MagnesiumMagnesium +86.7%
Contains more PotassiumPotassium +175.2%
Contains more ZincZinc +57.5%
Contains more PhosphorusPhosphorus +112.4%
Contains more ManganeseManganese +57.2%
Contains more SeleniumSelenium +153.9%
~equal in Copper ~0.2mg

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
1
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more CholineCholine +48.5%
Contains more Vitamin CVitamin C +4400%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B1Vitamin B1 +3172.8%
Contains more Vitamin B2Vitamin B2 +369.2%
Contains more Vitamin B3Vitamin B3 +1824.6%
Contains more Vitamin B5Vitamin B5 +325%
Contains more Vitamin B6Vitamin B6 +544.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +726.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Veggie burger DV% diff.
Vitamin B1 0.081mg 2.651mg 214%
Vitamin B12 0µg 2.01µg 84%
Iron 5.36mg 2.41mg 37%
Folate 15µg 124µg 27%
Selenium 8.9µg 22.6µg 25%
Sodium 7mg 569mg 24%
Vitamin B3 0.195mg 3.753mg 22%
Calcium 350mg 136mg 21%
Vitamin B6 0.047mg 0.303mg 20%
Fiber 0.3g 4.9g 18%
Phosphorus 97mg 206mg 16%
Vitamin B2 0.052mg 0.244mg 15%
Protein 8.08g 15.7g 15%
Manganese 0.605mg 0.951mg 15%
Magnesium 30mg 56mg 6%
Potassium 121mg 333mg 6%
Polyunsaturated fat 2.699g 2.023g 5%
Calories 76kcal 177kcal 5%
Vitamin C 0.1mg 4.5mg 5%
Zinc 0.8mg 1.26mg 4%
Vitamin B5 0.068mg 0.289mg 4%
Carbs 1.87g 14.27g 4%
Saturated fat 0.691g 1.44g 3%
Fats 4.78g 6.3g 2%
Starch 5.78g 2%
Cholesterol 0mg 5mg 2%
Vitamin K 2.4µg 4.2µg 2%
Choline 28.8mg 19.4mg 2%
Monounsaturated fat 1.056g 1.778g 2%
Copper 0.193mg 0.2mg 1%
Vitamin E 0.01mg 0.23mg 1%
Net carbs 1.57g 9.37g N/A
Sugar 0.62g 1.07g N/A
Vitamin A 1µg 0%
Tryptophan 0.12mg 0.162mg 0%
Threonine 0.402mg 0.605mg 0%
Isoleucine 0.435mg 0.78mg 0%
Leucine 0.713mg 1.399mg 0%
Lysine 0.452mg 1.004mg 0%
Methionine 0.108mg 0.291mg 0%
Phenylalanine 0.428mg 0.885mg 0%
Valine 0.446mg 0.89mg 0%
Histidine 0.221mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more WaterWater +38.1%
Contains more ProteinProtein +94.3%
Contains more FatsFats +31.8%
Contains more CarbsCarbs +663.1%
Contains more OtherOther +250%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -52%
Contains more Poly. FatPolyunsaturated fat +33.4%
Contains more Mono. FatMonounsaturated fat +68.4%

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.