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  6. Tofu vs. Flank steak

Tofu vs. Flank steak — In-Depth Nutrition Comparison

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The main differences between tofu and flank steak

  • Tofu is richer in calcium, manganese, copper, and iron, yet flank steak is richer in vitamin B12, vitamin B3, vitamin B6, zinc, and selenium.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Tofu contains 131 times more manganese than flank steak. Tofu contains 1.181mg of manganese, while flank steak contains 0.009mg.
  • Flank steak has a lower glycemic index than tofu.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Tofu vs Flank 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
6
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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +152.2%
Contains more CalciumCalcium +3315%
Contains more IronIron +52.9%
Contains more CopperCopper +361%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +13022.2%
Contains more PotassiumPotassium +43%
Contains more ZincZinc +212.1%
Contains more PhosphorusPhosphorus +10.5%
Contains more SeleniumSelenium +69%

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +110.7%
Contains more FolateFolate +222.2%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B3Vitamin B3 +1832.5%
Contains more Vitamin B5Vitamin B5 +309.8%
Contains more Vitamin B6Vitamin B6 +529.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Calcium 683mg 20mg 66%
Manganese 1.181mg 0.009mg 51%
Vitamin B3 0.381mg 7.363mg 44%
Vitamin B6 0.092mg 0.579mg 37%
Copper 0.378mg 0.082mg 33%
Polyunsaturated fat 4.921g 0.322g 31%
Zinc 1.57mg 4.9mg 30%
Cholesterol 0mg 79mg 26%
Selenium 17.4µg 29.4µg 22%
Protein 17.27g 27.66g 21%
Choline 105.4mg 19%
Iron 2.66mg 1.74mg 12%
Saturated fat 1.261g 3.395g 10%
Fiber 2.3g 0g 9%
Vitamin B5 0.133mg 0.545mg 8%
Magnesium 58mg 23mg 8%
Vitamin B1 0.158mg 0.075mg 7%
Folate 29µg 9µg 5%
Monounsaturated fat 1.925g 3.317g 3%
Vitamin E 0.38mg 3%
Phosphorus 190mg 210mg 3%
Potassium 237mg 339mg 3%
Calories 144kcal 192kcal 2%
Vitamin B2 0.102mg 0.133mg 2%
Sodium 14mg 56mg 2%
Vitamin K 1.4µg 1%
Carbs 2.78g 0g 1%
Fats 8.72g 8.23g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Tryptophan 0.235mg 0.182mg 0%
Threonine 0.785mg 1.105mg 0%
Isoleucine 0.849mg 1.259mg 0%
Leucine 1.392mg 2.201mg 0%
Lysine 0.883mg 2.338mg 0%
Methionine 0.211mg 0.72mg 0%
Phenylalanine 0.835mg 1.093mg 0%
Valine 0.87mg 1.372mg 0%
Histidine 0.431mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-2433.3%
Contains more ProteinProtein +60.2%
~equal in Fats ~8.23g
~equal in Water ~64.17g

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -62.9%
Contains more Poly. FatPolyunsaturated fat +1428.3%
Contains more Mono. FatMonounsaturated fat +72.3%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.