Tofu vs. Beefsteak raw — In-Depth Nutrition Comparison
Compare
Significant differences between tofu and beefsteak raw
- Tofu has more calcium, copper, fiber, and iron; however, beefsteak raw is richer in vitamin B12, vitamin B6, zinc, vitamin B3, and selenium.
- Beefsteak raw covers your daily vitamin B12 needs 112% more than tofu.
- Tofu has a higher glycemic index. The glycemic index of tofu is 15, while the glycemic index of beefsteak raw is 0.
Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.
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.
| Contains more MagnesiumMagnesium | +132% |
| Contains more CalciumCalcium | +13560% |
| Contains more IronIron | +33% |
| Contains more CopperCopper | +378.5% |
| Contains less SodiumSodium | -74.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +58.2% |
| Contains more ZincZinc | +237.6% |
| Contains more PhosphorusPhosphorus | +15.8% |
| Contains more SeleniumSelenium | +60.3% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +110.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +866.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +78.4% |
| Contains more Vitamin B3Vitamin B3 | +1224.9% |
| Contains more Vitamin B6Vitamin B6 | +490.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
21.38 g
Fats:
5.36 g
Carbs:
0 g
Water:
72.93 g
Other:
0.33 g
| Contains more FatsFats | +62.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +324.2% |
| Contains more ProteinProtein | +23.8% |
~equal in
Water
~72.93g
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
1.875 g
Monounsaturated fat:
Mono. Fat
2.354 g
Polyunsaturated fat:
Poly. Fat
0.189 g
| Contains less Sat. FatSaturated fat | -32.7% |
| Contains more Poly. FatPolyunsaturated fat | +2503.7% |
| Contains more Mono. FatMonounsaturated fat | +22.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 2.69µg | 112% |
| Calcium | 683mg | 5mg | 68% |
| Manganese | 1.181mg | 51% | |
| Vitamin B6 | 0.092mg | 0.543mg | 35% |
| Zinc | 1.57mg | 5.3mg | 34% |
| Copper | 0.378mg | 0.079mg | 33% |
| Polyunsaturated fat | 4.921g | 0.189g | 32% |
| Vitamin B3 | 0.381mg | 5.048mg | 29% |
| Cholesterol | 0mg | 67mg | 22% |
| Selenium | 17.4µg | 27.9µg | 19% |
| Fiber | 2.3g | 0g | 9% |
| Protein | 17.27g | 21.38g | 8% |
| Magnesium | 58mg | 25mg | 8% |
| Iron | 2.66mg | 2mg | 8% |
| Vitamin B1 | 0.158mg | 0.075mg | 7% |
| Folate | 29µg | 3µg | 7% |
| Vitamin B2 | 0.102mg | 0.182mg | 6% |
| Fats | 8.72g | 5.36g | 5% |
| Phosphorus | 190mg | 220mg | 4% |
| Potassium | 237mg | 375mg | 4% |
| Saturated fat | 1.261g | 1.875g | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Sodium | 14mg | 55mg | 2% |
| Vitamin K | 1.5µg | 1% | |
| Monounsaturated fat | 1.925g | 2.354g | 1% |
| Calories | 144kcal | 134kcal | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Carbs | 2.78g | 0g | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 0g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Vitamin A | 2µg | 0% | |
| Trans fat | 0g | 0.253g | N/A |
| Tryptophan | 0.235mg | 0.262mg | 0% |
| Threonine | 0.785mg | 1.099mg | 0% |
| Isoleucine | 0.849mg | 1.09mg | 0% |
| Leucine | 1.392mg | 2.011mg | 0% |
| Lysine | 0.883mg | 2.247mg | 0% |
| Methionine | 0.211mg | 0.621mg | 0% |
| Phenylalanine | 0.835mg | 0.931mg | 0% |
| Valine | 0.87mg | 1.152mg | 0% |
| Histidine | 0.431mg | 0.868mg | 0% |
| Omega-3 - DPA | 0.008g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.007g | N/A | |
| Omega-6 - Linoleic acid | 0.142g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
48%
Minerals Daily Need Coverage Score
87%
55%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.614g)
Which food is cheaper?
Tofu is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Beefsteak raw is lower in glycemic index (difference - 15)
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.