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  6. Tofu vs. Corned beef

Tofu vs. Corned beef — In-Depth Nutrition Comparison

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Summary of differences between tofu and corned beef

  • Tofu has more calcium, manganese, and copper; however, corned beef is higher in vitamin B12, selenium, zinc, and vitamin B3.
  • Corned beef covers your daily need for vitamin B12, 68% more than tofu.
  • Tofu has 85 times more calcium than corned beef. While tofu has 683mg of calcium, corned beef has only 8mg.
  • Tofu has less saturated fat.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Beef, cured, corned beef, brisket, cooked.

Infographic

Tofu vs Corned beef 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
8
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 8.6% 2.4% 13% 70% 51% 125% 54% 127% 2.9% 179%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +8437.5%
Contains more PotassiumPotassium +63.4%
Contains more IronIron +43%
Contains more CopperCopper +145.5%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +5268.2%
Contains more ZincZinc +191.7%
Contains more SeleniumSelenium +88.5%

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% 3.2% 1.5% 6.5% 39% 57% 25% 53% 204% 3.8% 4.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +507.7%
Contains more FolateFolate +383.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +695.3%
Contains more Vitamin B5Vitamin B5 +215.8%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Corned beef DV% diff.
Vitamin B12 0µg 1.63µg 68%
Calcium 683mg 8mg 68%
Manganese 1.181mg 0.022mg 50%
Sodium 14mg 973mg 42%
Cholesterol 0mg 98mg 33%
Polyunsaturated fat 4.921g 0.67g 28%
Selenium 17.4µg 32.8µg 28%
Zinc 1.57mg 4.58mg 27%
Copper 0.378mg 0.154mg 25%
Saturated fat 1.261g 6.34g 23%
Monounsaturated fat 1.925g 9.22g 18%
Vitamin B3 0.381mg 3.03mg 17%
Fats 8.72g 18.98g 16%
Choline 69.2mg 13%
Vitamin B1 0.158mg 0.026mg 11%
Vitamin B6 0.092mg 0.23mg 11%
Magnesium 58mg 12mg 11%
Iron 2.66mg 1.86mg 10%
Phosphorus 190mg 125mg 9%
Fiber 2.3g 0g 9%
Folate 29µg 6µg 6%
Vitamin B5 0.133mg 0.42mg 6%
Calories 144kcal 251kcal 5%
Vitamin B2 0.102mg 0.17mg 5%
Potassium 237mg 145mg 3%
Protein 17.27g 18.17g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.16mg 1%
Vitamin K 1.5µg 1%
Vitamin D 0IU 4IU 1%
Carbs 2.78g 0.47g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0.47g N/A
Tryptophan 0.235mg 0.119mg 0%
Threonine 0.785mg 0.726mg 0%
Isoleucine 0.849mg 0.827mg 0%
Leucine 1.392mg 1.445mg 0%
Lysine 0.883mg 1.536mg 0%
Methionine 0.211mg 0.473mg 0%
Phenylalanine 0.835mg 0.718mg 0%
Valine 0.87mg 0.901mg 0%
Histidine 0.431mg 0.58mg 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
18% 19% 60% 3%
Protein: 18.17 g
Fats: 18.98 g
Carbs: 0.47 g
Water: 59.79 g
Other: 2.59 g
Contains more CarbsCarbs +491.5%
Contains more WaterWater +16.8%
Contains more FatsFats +117.7%
Contains more OtherOther +85%
~equal in Protein ~18.17g

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
39% 57% 4%
Saturated fat: Sat. Fat 6.34 g
Monounsaturated fat: Mono. Fat 9.22 g
Polyunsaturated fat: Poly. Fat 0.67 g
Contains less Sat. FatSaturated fat -80.1%
Contains more Poly. FatPolyunsaturated fat +634.5%
Contains more Mono. FatMonounsaturated fat +379%

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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. Corned beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170200/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.