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  6. Tofu vs. Beef tenderloin

Tofu vs. Beef tenderloin — In-Depth Nutrition Comparison

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A recap on the differences between tofu and beef tenderloin

  • Tofu is higher in calcium, manganese, and copper, yet beef tenderloin is higher in vitamin B12, zinc, vitamin B3, vitamin B6, and vitamin B2.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than tofu.
  • Tofu contains 84 times more manganese than beef tenderloin. While tofu contains 1.181mg of manganese, beef tenderloin contains only 0.014mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of beef tenderloin is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Tofu vs Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +7488.9%
Contains more CopperCopper +207.3%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +8335.7%
Contains more PotassiumPotassium +39.7%
Contains more IronIron +16.9%
Contains more ZincZinc +156.7%
Contains more SeleniumSelenium +31.6%
~equal in Phosphorus ~203mg

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% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +75.6%
Contains more FolateFolate +262.5%
Contains more Vitamin B2Vitamin B2 +154.9%
Contains more Vitamin B3Vitamin B3 +687.4%
Contains more Vitamin B5Vitamin B5 +88%
Contains more Vitamin B6Vitamin B6 +171.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tofu Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Calcium 683mg 9mg 67%
Manganese 1.181mg 0.014mg 51%
Saturated fat 1.261g 9.72g 38%
Cholesterol 0mg 85mg 28%
Copper 0.378mg 0.123mg 28%
Polyunsaturated fat 4.921g 1g 26%
Fats 8.72g 24.6g 24%
Zinc 1.57mg 4.03mg 22%
Monounsaturated fat 1.925g 10.27g 21%
Choline 91mg 17%
Vitamin B3 0.381mg 3mg 16%
Protein 17.27g 23.9g 13%
Vitamin B2 0.102mg 0.26mg 12%
Vitamin B6 0.092mg 0.25mg 12%
Selenium 17.4µg 22.9µg 10%
Calories 144kcal 324kcal 9%
Magnesium 58mg 22mg 9%
Fiber 2.3g 0g 9%
Iron 2.66mg 3.11mg 6%
Vitamin B1 0.158mg 0.09mg 6%
Folate 29µg 8µg 5%
Potassium 237mg 331mg 3%
Sodium 14mg 57mg 2%
Phosphorus 190mg 203mg 2%
Vitamin B5 0.133mg 0.25mg 2%
Carbs 2.78g 0g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Tryptophan 0.235mg 0.268mg 0%
Threonine 0.785mg 1.044mg 0%
Isoleucine 0.849mg 1.075mg 0%
Leucine 1.392mg 1.889mg 0%
Lysine 0.883mg 1.989mg 0%
Methionine 0.211mg 0.612mg 0%
Phenylalanine 0.835mg 0.933mg 0%
Valine 0.87mg 1.163mg 0%
Histidine 0.431mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +44.4%
Contains more ProteinProtein +38.4%
Contains more FatsFats +182.1%
Contains more OtherOther +123.6%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -87%
Contains more Poly. FatPolyunsaturated fat +392.1%
Contains more Mono. FatMonounsaturated fat +433.5%

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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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.