Tofu vs. Cheeseburger — In-Depth Nutrition Comparison

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A recap on differences between tofu and cheeseburgers

Tofu is higher in calcium, manganese, and copper, yet cheeseburgers are higher in vitamin B12, vitamin B3, vitamin B2, and vitamin B1.
Tofu covers your daily calcium needs 56% more than cheeseburgers.
Tofu contains 4 times more manganese than cheeseburgers. While tofu contains 1.181mg of manganese, cheeseburgers contain only 0.316mg.
The amount of saturated fat in tofu is lower.
The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Fast foods, cheeseburger; single, regular patty; plain.

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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.

Tofu

Cheeseburger

Contains more MagnesiumMagnesium	+123.1%
Contains more CalciumCalcium	+473.9%
Contains more PotassiumPotassium	+20.9%
Contains more CopperCopper	+240.5%
Contains more PhosphorusPhosphorus	+18%
Contains less SodiumSodium	-97.3%
Contains more ManganeseManganese	+273.7%

Contains more ZincZinc	+58.6%
Contains more SeleniumSelenium	+12.6%

~equal in Iron ~2.71mg

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

Cheeseburger

Contains more Vitamin CVitamin C

+∞%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+85.4%
Contains more Vitamin B2Vitamin B2	+255.9%
Contains more Vitamin B3Vitamin B3	+1269.3%
Contains more Vitamin B5Vitamin B5	+309.8%
Contains more Vitamin B6Vitamin B6	+147.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+141.4%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	119mg	56%
Manganese	1.181mg	0.316mg	38%
Vitamin B12	0µg	0.76µg	32%
Vitamin B3	0.381mg	5.217mg	30%
Copper	0.378mg	0.111mg	30%
Saturated fat	1.261g	6.473g	24%
Sodium	14mg	515mg	22%
Polyunsaturated fat	4.921g	1.658g	22%
Vitamin B2	0.102mg	0.363mg	20%
Cholesterol	0mg	43mg	14%
Vitamin B1	0.158mg	0.293mg	11%
Folate	29µg	70µg	10%
Vitamin B6	0.092mg	0.228mg	10%
Fats	8.72g	14.72g	9%
Monounsaturated fat	1.925g	5.413g	9%
Calories	144kcal	308kcal	8%
Vitamin B5	0.133mg	0.545mg	8%
Magnesium	58mg	26mg	8%
Zinc	1.57mg	2.49mg	8%
Starch		19.87g	8%
Carbs	2.78g	28.03g	8%
Vitamin A		50µg	6%
Choline		28.9mg	5%
Phosphorus	190mg	161mg	4%
Selenium	17.4µg	19.6µg	4%
Vitamin K		4.2µg	4%
Vitamin E		0.52mg	3%
Fructose		1.94g	2%
Protein	17.27g	16.51g	2%
Vitamin D	0µg	0.1µg	1%
Fiber	2.3g	2g	1%
Iron	2.66mg	2.71mg	1%
Potassium	237mg	196mg	1%
Vitamin C	0.2mg	0mg	0%
Net carbs	0.48g	26.03g	N/A
Vitamin D	0IU	2IU	0%
Sugar		4.88g	N/A
Trans fat	0g	0.57g	N/A
Tryptophan	0.235mg	0.155mg	0%
Threonine	0.785mg	0.571mg	0%
Isoleucine	0.849mg	0.755mg	0%
Leucine	1.392mg	1.316mg	0%
Lysine	0.883mg	0.784mg	0%
Methionine	0.211mg	0.377mg	0%
Phenylalanine	0.835mg	0.755mg	0%
Valine	0.87mg	0.881mg	0%
Histidine	0.431mg	0.445mg	0%
Omega-3 - EPA		0.005g	N/A
Omega-3 - ALA		0.125g	N/A
Omega-3 - DPA		0.01g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.005g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.015g	N/A
Omega-6 - Eicosadienoic acid		0.004g	N/A
Omega-6 - Linoleic acid		1.322g	N/A