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Tofu vs Cornmeal - In-Depth Nutrition Comparison

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How are Tofu and Cornmeal different?

  • Tofu is richer in Calcium, Manganese, Copper, Phosphorus, and Selenium, while Cornmeal is higher in Folate, Vitamin B1, Vitamin B3, Vitamin B2, and Iron.
  • Tofu covers your daily need of Calcium 68% more than Cornmeal.
  • Tofu contains 7 times more Manganese than Cornmeal. Tofu contains 1.181mg of Manganese, while Cornmeal contains 0.174mg.

Tofu, raw, firm, prepared with calcium sulfate and Cornmeal, degermed, enriched, yellow types were used in this article.

Infographic

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
6
:
Contains more Calcium +22666.7%
Contains more Magnesium +81.3%
Contains more Phosphorus +91.9%
Contains more Potassium +66.9%
Contains more Zinc +137.9%
Contains more Copper +397.4%
Contains more Iron +63.9%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 164% 23% 43% 13% 1% 19% 26%
Contains more Calcium +22666.7%
Contains more Magnesium +81.3%
Contains more Phosphorus +91.9%
Contains more Potassium +66.9%
Contains more Zinc +137.9%
Contains more Copper +397.4%
Contains more Iron +63.9%
Contains less Sodium -50%

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
1
:
Contains more Vitamin C +∞%
Contains more Vitamin A +28.9%
Contains more Vitamin B1 +248.7%
Contains more Vitamin B2 +274.5%
Contains more Vitamin B3 +1203.9%
Contains more Vitamin B5 +80.5%
Contains more Vitamin B6 +97.8%
Contains more Folate +620.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +28.9%
Contains more Vitamin B1 +248.7%
Contains more Vitamin B2 +274.5%
Contains more Vitamin B3 +1203.9%
Contains more Vitamin B5 +80.5%
Contains more Vitamin B6 +97.8%
Contains more Folate +620.7%

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
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Cornmeal Opinion
Net carbs 0.48g 75.55g Cornmeal
Protein 17.27g 7.11g Tofu
Fats 8.72g 1.75g Tofu
Carbs 2.78g 79.45g Cornmeal
Calories 144kcal 370kcal Cornmeal
Starch g 73.3g Cornmeal
Fructose g 0.17g Cornmeal
Sugar g 1.61g Tofu
Fiber 2.3g 3.9g Cornmeal
Calcium 683mg 3mg Tofu
Iron 2.66mg 4.36mg Cornmeal
Magnesium 58mg 32mg Tofu
Phosphorus 190mg 99mg Tofu
Potassium 237mg 142mg Tofu
Sodium 14mg 7mg Cornmeal
Zinc 1.57mg 0.66mg Tofu
Copper 0.378mg 0.076mg Tofu
Vitamin A 166IU 214IU Cornmeal
Vitamin E mg 0.12mg Cornmeal
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.551mg Cornmeal
Vitamin B2 0.102mg 0.382mg Cornmeal
Vitamin B3 0.381mg 4.968mg Cornmeal
Vitamin B5 0.133mg 0.24mg Cornmeal
Vitamin B6 0.092mg 0.182mg Cornmeal
Folate 29µg 209µg Cornmeal
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Cornmeal
Tryptophan 0.235mg 0.038mg Tofu
Threonine 0.785mg 0.172mg Tofu
Isoleucine 0.849mg 0.242mg Tofu
Leucine 1.392mg 1.006mg Tofu
Lysine 0.883mg 0.105mg Tofu
Methionine 0.211mg 0.162mg Tofu
Phenylalanine 0.835mg 0.366mg Tofu
Valine 0.87mg 0.337mg Tofu
Histidine 0.431mg 0.172mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.22g Cornmeal
Monounsaturated Fat 1.925g 0.39g Tofu
Polyunsaturated fat 4.921g 0.828g Tofu

Which food is preferable for your diet?

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

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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
11
Tofu
46
Cornmeal
Mineral Summary Score
77
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
104%
Tofu
43%
Cornmeal
Carbohydrates
3%
Tofu
79%
Cornmeal
Fats
40%
Tofu
8%
Cornmeal

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.61g)
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 richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 1.041g)
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)

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/172475/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.