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  6. Tofu vs. Beef broiled

Tofu vs. Beef broiled — In-Depth Nutrition Comparison

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The main differences between tofu and beef broiled

  • Tofu is richer in calcium, manganese, and copper, yet beef broiled is richer in vitamin B12, zinc, vitamin B3, vitamin B6, and vitamin B5.
  • Daily need coverage for vitamin B12 for beef broiled is 110% higher.
  • Tofu contains 98 times more manganese than beef broiled. Tofu contains 1.181mg of manganese, while beef broiled contains 0.012mg.
  • Tofu contains less saturated fat.
  • Beef broiled has a lower glycemic index than tofu.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Tofu vs Beef broiled 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 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +176.2%
Contains more CalciumCalcium +3694.4%
Contains more CopperCopper +344.7%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +9741.7%
Contains more PotassiumPotassium +34.2%
Contains more ZincZinc +301.9%
Contains more SeleniumSelenium +23.6%
~equal in Iron ~2.6mg
~equal in Phosphorus ~198mg

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
3
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +243.5%
Contains more FolateFolate +222.2%
Contains more Vitamin B2Vitamin B2 +72.5%
Contains more Vitamin B3Vitamin B3 +1311.5%
Contains more Vitamin B5Vitamin B5 +394.7%
Contains more Vitamin B6Vitamin B6 +315.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Beef broiled DV% diff.
Vitamin B12 0µg 2.64µg 110%
Calcium 683mg 18mg 67%
Manganese 1.181mg 0.012mg 51%
Zinc 1.57mg 6.31mg 43%
Copper 0.378mg 0.085mg 33%
Vitamin B3 0.381mg 5.378mg 31%
Polyunsaturated fat 4.921g 0.484g 30%
Cholesterol 0mg 88mg 29%
Vitamin B6 0.092mg 0.382mg 22%
Saturated fat 1.261g 5.895g 21%
Protein 17.27g 25.93g 17%
Choline 82.4mg 15%
Monounsaturated fat 1.925g 6.668g 12%
Vitamin B5 0.133mg 0.658mg 11%
Fats 8.72g 15.41g 10%
Magnesium 58mg 21mg 9%
Vitamin B1 0.158mg 0.046mg 9%
Fiber 2.3g 0g 9%
Selenium 17.4µg 21.5µg 7%
Vitamin B2 0.102mg 0.176mg 6%
Folate 29µg 9µg 5%
Calories 144kcal 250kcal 5%
Sodium 14mg 72mg 3%
Potassium 237mg 318mg 2%
Vitamin E 0.12mg 1%
Phosphorus 190mg 198mg 1%
Iron 2.66mg 2.6mg 1%
Vitamin K 1.2µg 1%
Carbs 2.78g 0g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Vitamin D 0IU 2IU 0%
Vitamin A 3µg 0%
Trans fat 0g 0.572g N/A
Tryptophan 0.235mg 0.094mg 0%
Threonine 0.785mg 0.72mg 0%
Isoleucine 0.849mg 0.822mg 0%
Leucine 1.392mg 1.45mg 0%
Lysine 0.883mg 1.54mg 0%
Methionine 0.211mg 0.478mg 0%
Phenylalanine 0.835mg 0.725mg 0%
Valine 0.87mg 0.914mg 0%
Histidine 0.431mg 0.604mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.4%
Contains more OtherOther +105.9%
Contains more ProteinProtein +50.1%
Contains more FatsFats +76.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -78.6%
Contains more Poly. FatPolyunsaturated fat +916.7%
Contains more Mono. FatMonounsaturated fat +246.4%

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/172475/nutrients
  2. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.