Tofu vs. Hamburger — In-Depth Nutrition Comparison
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What are the main differences between tofu and hamburgers?
- Tofu is richer in calcium, manganese, and copper, yet hamburgers are richer in vitamin B12, vitamin B3, zinc, and vitamin B2.
- Hamburgers' daily need coverage for vitamin B12 is 60% higher.
- Tofu has 7 times more calcium than hamburgers. Tofu has 683mg of calcium, while hamburgers have 102mg.
- Tofu contains less saturated fat.
- Tofu has a lower glycemic index than hamburgers.
We used Tofu, raw, firm, prepared with calcium sulfate and Fast foods, hamburger; double, regular, patty; plain types in this comparison.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +190% |
| Contains more CalciumCalcium | +569.6% |
| Contains more CopperCopper | +315.4% |
| Contains more PhosphorusPhosphorus | +39.7% |
| Contains less SodiumSodium | -96.6% |
| Contains more ManganeseManganese | +444.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more ZincZinc | +82.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +37.3% |
| Contains more Vitamin B2Vitamin B2 | +145.1% |
| Contains more Vitamin B3Vitamin B3 | +1308.1% |
| Contains more Vitamin B5Vitamin B5 | +133.1% |
| Contains more Vitamin B6Vitamin B6 | +120.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +93.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 1.44µg | 60% |
| Calcium | 683mg | 102mg | 58% |
| Manganese | 1.181mg | 0.217mg | 42% |
| Selenium | 17.4µg | 32% | |
| Copper | 0.378mg | 0.091mg | 32% |
| Vitamin B3 | 0.381mg | 5.365mg | 31% |
| Polyunsaturated fat | 4.921g | 0.38g | 30% |
| Sodium | 14mg | 414mg | 17% |
| Saturated fat | 1.261g | 5.096g | 17% |
| Cholesterol | 0mg | 47mg | 16% |
| Zinc | 1.57mg | 2.87mg | 12% |
| Vitamin B2 | 0.102mg | 0.25mg | 11% |
| Fats | 8.72g | 14.36g | 9% |
| Monounsaturated fat | 1.925g | 5.495g | 9% |
| Magnesium | 58mg | 20mg | 9% |
| Vitamin B6 | 0.092mg | 0.203mg | 9% |
| Calories | 144kcal | 295kcal | 8% |
| Phosphorus | 190mg | 136mg | 8% |
| Folate | 29µg | 56µg | 7% |
| Carbs | 2.78g | 24.1g | 7% |
| Fiber | 2.3g | 0.9g | 6% |
| Vitamin B1 | 0.158mg | 0.217mg | 5% |
| Vitamin B5 | 0.133mg | 0.31mg | 4% |
| Fructose | 2.03g | 3% | |
| Iron | 2.66mg | 2.88mg | 3% |
| Protein | 17.27g | 17.08g | 0% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 23.2g | N/A |
| Potassium | 237mg | 226mg | 0% |
| Sugar | 4.15g | N/A | |
| Trans fat | 0g | 0.814g | N/A |
| Tryptophan | 0.235mg | 0.206mg | 0% |
| Threonine | 0.785mg | 0.666mg | 0% |
| Isoleucine | 0.849mg | 0.716mg | 0% |
| Leucine | 1.392mg | 1.319mg | 0% |
| Lysine | 0.883mg | 1.226mg | 0% |
| Methionine | 0.211mg | 0.37mg | 0% |
| Phenylalanine | 0.835mg | 0.677mg | 0% |
| Valine | 0.87mg | 0.823mg | 0% |
| Histidine | 0.431mg | 0.505mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +63.7% |
| Contains more FatsFats | +64.7% |
| Contains more CarbsCarbs | +766.9% |
| Contains more OtherOther | +27.9% |
~equal in
Protein
~17.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.3% |
| Contains more Poly. FatPolyunsaturated fat | +1195% |
| Contains more Mono. FatMonounsaturated fat | +185.5% |
