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Tofu vs Cornmeal - In-Depth Nutrition Comparison

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How are Tofu and Cornmeal different?

  • Tofu is higher in Calcium, Manganese, Copper, and Iron, however Cornmeal is richer in Folate, Vitamin B1, Vitamin B3, Vitamin B2, Fiber, and Vitamin B6.
  • Daily need coverage for Folate from Cornmeal is 49% higher.
  • Tofu contains 117 times more Calcium than Cornmeal. While Tofu contains 350mg of Calcium, Cornmeal contains only 3mg.

Tofu, raw, regular, prepared with calcium sulfate and Cornmeal, degermed, enriched, yellow are the varieties used in this article.

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Tofu vs Cornmeal infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
4
:
Contains more Iron +22.9%
Contains more Calcium +11566.7%
Contains more Copper +153.9%
Contains more Zinc +21.2%
Contains more Potassium +17.4%
Equal in Magnesium - 32
Equal in Phosphorus - 99
Equal in Sodium - 7
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 1% 13% 23% 26% 19% 43% 1%
Contains more Iron +22.9%
Contains more Calcium +11566.7%
Contains more Copper +153.9%
Contains more Zinc +21.2%
Contains more Potassium +17.4%
Equal in Magnesium - 32
Equal in Phosphorus - 99
Equal in Sodium - 7

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
2
:
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +151.8%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +580.2%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +2447.7%
Contains more Vitamin B5 +252.9%
Contains more Vitamin B6 +287.2%
Contains more Folate +1293.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 13% 3% 0% 138% 89% 94% 15% 42% 0% 0% 157%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin A +151.8%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +580.2%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +2447.7%
Contains more Vitamin B5 +252.9%
Contains more Vitamin B6 +287.2%
Contains more Folate +1293.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Tofu
46
Cornmeal
Mineral Summary Score
58
Tofu
36
Cornmeal

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
48%
Tofu
43%
Cornmeal
Carbohydrates
2%
Tofu
79%
Cornmeal
Fats
22%
Tofu
8%
Cornmeal

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Cornmeal
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.99g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 53)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 0.471g)
Which food is richer in vitamins?
Cornmeal
Cornmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
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.

All nutrients comparison - raw data values

Nutrient Tofu Cornmeal Opinion
Calories 76 370 Cornmeal
Protein 8.08 7.11 Tofu
Fats 4.78 1.75 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 79.45 Cornmeal
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 4.36 Tofu
Calcium 350 3 Tofu
Potassium 121 142 Cornmeal
Magnesium 30 32 Cornmeal
Sugar 0.62 1.61 Tofu
Fiber 0.3 3.9 Cornmeal
Copper 0.193 0.076 Tofu
Zinc 0.8 0.66 Tofu
Starch 73.3 Cornmeal
Phosphorus 97 99 Cornmeal
Sodium 7 7
Vitamin A 85 214 Cornmeal
Vitamin E 0.01 0.12 Cornmeal
Vitamin D 0 0
Vitamin B1 0.081 0.551 Cornmeal
Vitamin B2 0.052 0.382 Cornmeal
Vitamin B3 0.195 4.968 Cornmeal
Vitamin B5 0.068 0.24 Cornmeal
Vitamin B6 0.047 0.182 Cornmeal
Vitamin B12 0 0
Vitamin K 2.4 0 Tofu
Folate 15 209 Cornmeal
Trans Fat 0 0
Saturated Fat 0.691 0.22 Cornmeal
Monounsaturated Fat 1.056 0.39 Tofu
Polyunsaturated fat 2.699 0.828 Tofu
Tryptophan 0.12 0.038 Tofu
Threonine 0.402 0.172 Tofu
Isoleucine 0.435 0.242 Tofu
Leucine 0.713 1.006 Cornmeal
Lysine 0.452 0.105 Tofu
Methionine 0.108 0.162 Cornmeal
Phenylalanine 0.428 0.366 Tofu
Valine 0.446 0.337 Tofu
Histidine 0.221 0.172 Tofu
Fructose 0.17 Cornmeal

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.