Tofu vs. Beef Liver raw — In-Depth Nutrition Comparison
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Differences between tofu and beef Liver raw
- Tofu has more calcium, while beef Liver raw has more vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, and folate.
- Beef Liver raw's daily need coverage for vitamin B12 is 2471% higher.
- Beef Liver raw contains 137 times less calcium than tofu. Tofu contains 683mg of calcium, while beef Liver raw contains 5mg.
The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Beef, variety meats and by-products, liver, raw.
Infographic
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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 | +222.2% |
| Contains more CalciumCalcium | +13560% |
| Contains less SodiumSodium | -79.7% |
| Contains more ManganeseManganese | +281% |
| Contains more PotassiumPotassium | +32.1% |
| Contains more IronIron | +84.2% |
| Contains more CopperCopper | +2480.7% |
| Contains more ZincZinc | +154.8% |
| Contains more PhosphorusPhosphorus | +103.7% |
| Contains more SeleniumSelenium | +128.2% |
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 | +550% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +19.6% |
| Contains more Vitamin B2Vitamin B2 | +2601% |
| Contains more Vitamin B3Vitamin B3 | +3358% |
| Contains more Vitamin B5Vitamin B5 | +5293.2% |
| Contains more Vitamin B6Vitamin B6 | +1077.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +900% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
20.36 g
Fats:
3.63 g
Carbs:
3.89 g
Water:
70.81 g
Other:
1.31 g
| Contains more FatsFats | +140.2% |
| Contains more ProteinProtein | +17.9% |
| Contains more CarbsCarbs | +39.9% |
~equal in
Water
~70.81g
~equal in
Other
~1.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
Saturated fat:
Sat. Fat
1.233 g
Monounsaturated fat:
Mono. Fat
0.479 g
Polyunsaturated fat:
Poly. Fat
0.465 g
| Contains more Mono. FatMonounsaturated fat | +301.9% |
| Contains more Poly. FatPolyunsaturated fat | +958.3% |
~equal in
Saturated fat
~1.233g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 59.3µg | 2471% |
| Copper | 0.378mg | 9.755mg | 1042% |
| Vitamin A | 4968µg | 552% | |
| Vitamin B2 | 0.102mg | 2.755mg | 204% |
| Vitamin B5 | 0.133mg | 7.173mg | 141% |
| Cholesterol | 0mg | 275mg | 92% |
| Vitamin B3 | 0.381mg | 13.175mg | 80% |
| Vitamin B6 | 0.092mg | 1.083mg | 76% |
| Calcium | 683mg | 5mg | 68% |
| Folate | 29µg | 290µg | 65% |
| Choline | 333.3mg | 61% | |
| Selenium | 17.4µg | 39.7µg | 41% |
| Manganese | 1.181mg | 0.31mg | 38% |
| Polyunsaturated fat | 4.921g | 0.465g | 30% |
| Iron | 2.66mg | 4.9mg | 28% |
| Phosphorus | 190mg | 387mg | 28% |
| Zinc | 1.57mg | 4mg | 22% |
| Magnesium | 58mg | 18mg | 10% |
| Fiber | 2.3g | 0g | 9% |
| Fats | 8.72g | 3.63g | 8% |
| Vitamin D | 0IU | 49IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Protein | 17.27g | 20.36g | 6% |
| Monounsaturated fat | 1.925g | 0.479g | 4% |
| Vitamin E | 0.38mg | 3% | |
| Vitamin B1 | 0.158mg | 0.189mg | 3% |
| Vitamin K | 3.1µg | 3% | |
| Sodium | 14mg | 69mg | 2% |
| Potassium | 237mg | 313mg | 2% |
| Vitamin C | 0.2mg | 1.3mg | 1% |
| Calories | 144kcal | 135kcal | 0% |
| Carbs | 2.78g | 3.89g | 0% |
| Net carbs | 0.48g | 3.89g | N/A |
| Trans fat | 0g | 0.17g | N/A |
| Saturated fat | 1.261g | 1.233g | 0% |
| Tryptophan | 0.235mg | 0.263mg | 0% |
| Threonine | 0.785mg | 0.869mg | 0% |
| Isoleucine | 0.849mg | 0.967mg | 0% |
| Leucine | 1.392mg | 1.91mg | 0% |
| Lysine | 0.883mg | 1.607mg | 0% |
| Methionine | 0.211mg | 0.543mg | 0% |
| Phenylalanine | 0.835mg | 1.084mg | 0% |
| Valine | 0.87mg | 1.26mg | 0% |
| Histidine | 0.431mg | 0.629mg | 0% |
| Omega-3 - ALA | 0.007g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.009g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.299g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
855%
Minerals Daily Need Coverage Score
87%
402%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 275mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Beef Liver raw is lower in Saturated fat (difference - 0.028g)
Which food is lower in glycemic index?
Beef Liver raw is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Beef Liver raw is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver raw is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)