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  6. Tofu vs. Beef tenderloin

Tofu vs. Beef tenderloin — In-Depth Nutrition Comparison

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A recap on 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.

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
:
5
Beef tenderloin
Beef tenderloin
Contains more Calcium +7488.9%
Contains more Magnesium +163.6%
Contains less Sodium -75.4%
Contains more Copper +207.3%
Contains more Manganese +8335.7%
Contains more Iron +16.9%
Contains more Potassium +39.7%
Contains more Zinc +156.7%
Contains more Selenium +31.6%
Equal in Phosphorus - 203
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Contains more Calcium +7488.9%
Contains more Magnesium +163.6%
Contains less Sodium -75.4%
Contains more Copper +207.3%
Contains more Manganese +8335.7%
Contains more Iron +16.9%
Contains more Potassium +39.7%
Contains more Zinc +156.7%
Contains more Selenium +31.6%
Equal in Phosphorus - 203

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
Beef tenderloin
Beef tenderloin
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.6%
Contains more Folate +262.5%
Contains more Vitamin B2 +154.9%
Contains more Vitamin B3 +687.4%
Contains more Vitamin B5 +88%
Contains more Vitamin B6 +171.7%
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 Choline Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0% 0%
Beef tenderloin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 50% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.6%
Contains more Folate +262.5%
Contains more Vitamin B2 +154.9%
Contains more Vitamin B3 +687.4%
Contains more Vitamin B5 +88%
Contains more Vitamin B6 +171.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Beef tenderloin
Beef tenderloin
Contains more Carbs +∞%
Contains more Water +44.4%
Contains more Protein +38.4%
Contains more Fats +182.1%
Contains more Other +123.6%
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Beef tenderloin
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 Carbs +∞%
Contains more Water +44.4%
Contains more Protein +38.4%
Contains more Fats +182.1%
Contains more Other +123.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Beef tenderloin
Beef tenderloin
Contains less Saturated Fat -87%
Contains more Polyunsaturated fat +392.1%
Contains more Monounsaturated Fat +433.5%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Contains less Saturated Fat -87%
Contains more Polyunsaturated fat +392.1%
Contains more Monounsaturated Fat +433.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Beef tenderloin Opinion
Net carbs 0.48g 0g Tofu
Protein 17.27g 23.9g Beef tenderloin
Fats 8.72g 24.6g Beef tenderloin
Carbs 2.78g 0g Tofu
Calories 144kcal 324kcal Beef tenderloin
Fiber 2.3g 0g Tofu
Calcium 683mg 9mg Tofu
Iron 2.66mg 3.11mg Beef tenderloin
Magnesium 58mg 22mg Tofu
Phosphorus 190mg 203mg Beef tenderloin
Potassium 237mg 331mg Beef tenderloin
Sodium 14mg 57mg Tofu
Zinc 1.57mg 4.03mg Beef tenderloin
Copper 0.378mg 0.123mg Tofu
Manganese 1.181mg 0.014mg Tofu
Selenium 17.4µg 22.9µg Beef tenderloin
Vitamin A 166IU 0IU Tofu
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.09mg Tofu
Vitamin B2 0.102mg 0.26mg Beef tenderloin
Vitamin B3 0.381mg 3mg Beef tenderloin
Vitamin B5 0.133mg 0.25mg Beef tenderloin
Vitamin B6 0.092mg 0.25mg Beef tenderloin
Folate 29µg 8µg Tofu
Vitamin B12 0µg 2.46µg Beef tenderloin
Choline 91mg Beef tenderloin
Tryptophan 0.235mg 0.268mg Beef tenderloin
Threonine 0.785mg 1.044mg Beef tenderloin
Isoleucine 0.849mg 1.075mg Beef tenderloin
Leucine 1.392mg 1.889mg Beef tenderloin
Lysine 0.883mg 1.989mg Beef tenderloin
Methionine 0.211mg 0.612mg Beef tenderloin
Phenylalanine 0.835mg 0.933mg Beef tenderloin
Valine 0.87mg 1.163mg Beef tenderloin
Histidine 0.431mg 0.818mg Beef tenderloin
Cholesterol 0mg 85mg Tofu
Saturated Fat 1.261g 9.72g Tofu
Monounsaturated Fat 1.925g 10.27g Beef tenderloin
Polyunsaturated fat 4.921g 1g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Beef tenderloin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
10%
Tofu
44%
Beef tenderloin
Minerals Daily Need Coverage Score
87%
Tofu
54%
Beef tenderloin

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 8.459g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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/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.