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Tofu vs. Ground beef — In-Depth Nutrition Comparison

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Differences between tofu and ground beef

  • Tofu has more calcium, manganese, copper, and magnesium, while ground beef has more vitamin B12, zinc, vitamin B3, and vitamin B6.
  • Ground beef's daily need coverage for vitamin B12 is 104% higher.
  • Ground beef contains 131 times less manganese than tofu. Tofu contains 1.181mg of manganese, while ground beef contains 0.009mg.
  • The amount of saturated fat in tofu is lower.
  • Ground beef has a lower glycemic index. The glycemic index of ground beef is 0, while the glycemic index of tofu is 15.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Tofu vs Ground 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
7
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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +241.2%
Contains more CalciumCalcium +1969.7%
Contains more IronIron +17.2%
Contains more CopperCopper +378.5%
Contains more PhosphorusPhosphorus +14.5%
Contains less SodiumSodium -80.8%
Contains more ManganeseManganese +13022.2%
Contains more ZincZinc +272%
~equal in Potassium ~241mg
~equal in Selenium ~19.1µg

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +209.8%
Contains more FolateFolate +314.3%
Contains more Vitamin B2Vitamin B2 +67.6%
Contains more Vitamin B3Vitamin B3 +956.7%
Contains more Vitamin B5Vitamin B5 +285%
Contains more Vitamin B6Vitamin B6 +238%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Ground beef DV% diff.
Vitamin B12 0µg 2.49µg 104%
Calcium 683mg 33mg 65%
Manganese 1.181mg 0.009mg 51%
Zinc 1.57mg 5.84mg 39%
Copper 0.378mg 0.079mg 33%
Polyunsaturated fat 4.921g 0.408g 30%
Cholesterol 0mg 88mg 29%
Vitamin B3 0.381mg 4.026mg 23%
Saturated fat 1.261g 6.073g 22%
Vitamin B6 0.092mg 0.311mg 17%
Monounsaturated fat 1.925g 7.322g 13%
Choline 73.2mg 13%
Protein 17.27g 23.87g 13%
Magnesium 58mg 17mg 10%
Fats 8.72g 15.37g 10%
Vitamin B1 0.158mg 0.051mg 9%
Fiber 2.3g 0g 9%
Vitamin B5 0.133mg 0.512mg 8%
Folate 29µg 7µg 6%
Calories 144kcal 241kcal 5%
Vitamin B2 0.102mg 0.171mg 5%
Iron 2.66mg 2.27mg 5%
Selenium 17.4µg 19.1µg 3%
Sodium 14mg 73mg 3%
Phosphorus 190mg 166mg 3%
Vitamin K 2.9µg 2%
Carbs 2.78g 0g 1%
Vitamin E 0.12mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Vitamin D 0IU 2IU 0%
Potassium 237mg 241mg 0%
Vitamin A 3µg 0%
Trans fat 0g 1.173g N/A
Tryptophan 0.235mg 0.121mg 0%
Threonine 0.785mg 0.923mg 0%
Isoleucine 0.849mg 1.055mg 0%
Leucine 1.392mg 1.861mg 0%
Lysine 0.883mg 1.976mg 0%
Methionine 0.211mg 0.614mg 0%
Phenylalanine 0.835mg 0.931mg 0%
Valine 0.87mg 1.172mg 0%
Histidine 0.431mg 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.6%
Contains more ProteinProtein +38.2%
Contains more FatsFats +76.3%
Contains more OtherOther +70.7%

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Poly. FatPolyunsaturated fat +1106.1%
Contains more Mono. FatMonounsaturated fat +280.4%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.