Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Chuck steak

Tofu vs. Chuck steak — In-Depth Nutrition Comparison

Compare

What are the main differences between tofu and chuck steak?

  • Tofu is richer in calcium, manganese, and copper, yet chuck steak is richer in vitamin B12, zinc, vitamin B3, vitamin B6, and selenium.
  • Chuck steak's daily need coverage for vitamin B12 is 126% higher.
  • Tofu has 98 times more manganese than chuck steak. Tofu has 1.181mg of manganese, while chuck steak has 0.012mg.
  • Tofu contains less saturated fat.
  • Chuck steak has a lower glycemic index than tofu.

We used Tofu, raw, firm, prepared with calcium sulfate and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Tofu vs Chuck steak 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% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +4168.8%
Contains more CopperCopper +390.9%
Contains less SodiumSodium -80.3%
Contains more ManganeseManganese +9741.7%
Contains more PotassiumPotassium +37.1%
Contains more ZincZinc +452.9%
Contains more SeleniumSelenium +58%
~equal in Iron ~2.45mg
~equal in Phosphorus ~193mg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +139.4%
Contains more FolateFolate +383.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +87.3%
Contains more Vitamin B3Vitamin B3 +1123.9%
Contains more Vitamin B5Vitamin B5 +465.4%
Contains more Vitamin B6Vitamin B6 +305.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Calcium 683mg 16mg 67%
Zinc 1.57mg 8.68mg 65%
Manganese 1.181mg 0.012mg 51%
Saturated fat 1.261g 8.66g 34%
Copper 0.378mg 0.077mg 33%
Cholesterol 0mg 87mg 29%
Vitamin B3 0.381mg 4.663mg 27%
Polyunsaturated fat 4.921g 0.81g 27%
Vitamin B6 0.092mg 0.373mg 22%
Monounsaturated fat 1.925g 9.457g 19%
Selenium 17.4µg 27.5µg 18%
Fats 8.72g 19.64g 17%
Protein 17.27g 24.98g 15%
Choline 79mg 14%
Vitamin B5 0.133mg 0.752mg 12%
Magnesium 58mg 22mg 9%
Fiber 2.3g 0g 9%
Vitamin B1 0.158mg 0.066mg 8%
Vitamin B2 0.102mg 0.191mg 7%
Calories 144kcal 277kcal 7%
Folate 29µg 6µg 6%
Potassium 237mg 325mg 3%
Iron 2.66mg 2.45mg 3%
Sodium 14mg 71mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.1mg 1%
Vitamin A 7µg 1%
Vitamin K 1.6µg 1%
Vitamin D 0IU 5IU 1%
Carbs 2.78g 0g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Phosphorus 190mg 193mg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.235mg 0.281mg 0%
Threonine 0.785mg 1.099mg 0%
Isoleucine 0.849mg 1.062mg 0%
Leucine 1.392mg 2.009mg 0%
Lysine 0.883mg 2.184mg 0%
Methionine 0.211mg 0.709mg 0%
Phenylalanine 0.835mg 0.951mg 0%
Valine 0.87mg 1.129mg 0%
Histidine 0.431mg 0.809mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g 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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.5%
Contains more OtherOther +775%
Contains more ProteinProtein +44.6%
Contains more FatsFats +125.2%

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% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -85.4%
Contains more Poly. FatPolyunsaturated fat +507.5%
Contains more Mono. FatMonounsaturated fat +391.3%

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Chuck steak
Chuck steak vs Rib eye steak
Rib eye steak
Chuck steak
Chuck steak vs Steak
Steak
Chuck steak
Chuck steak vs Beefsteak raw
Beefsteak raw

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.