Tofu vs. Jerky — In-Depth Nutrition Comparison
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How are tofu and jerky different?
- Tofu is richer in calcium, manganese, and copper, while jerky is higher in zinc, vitamin B12, iron, phosphorus, and folate.
- Jerky covers your daily need for sodium, 90% more than tofu.
- Tofu contains 34 times more calcium than jerky. Tofu contains 683mg of calcium, while jerky contains 20mg.
- Tofu is lower in saturated fat.
- Tofu has a higher glycemic index (15) than jerky (0).
Tofu, raw, firm, prepared with calcium sulfate and Snacks, beef jerky, chopped, and formed types were used in this article.
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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 | +13.7% |
| Contains more CalciumCalcium | +3315% |
| Contains more CopperCopper | +66.5% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +964% |
| Contains more SeleniumSelenium | +62.6% |
| Contains more PotassiumPotassium | +151.9% |
| Contains more IronIron | +103.8% |
| Contains more ZincZinc | +416.6% |
| Contains more PhosphorusPhosphorus | +114.2% |
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 DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +39.2% |
| Contains more Vitamin B3Vitamin B3 | +354.6% |
| Contains more Vitamin B5Vitamin B5 | +22.6% |
| Contains more Vitamin B6Vitamin B6 | +94.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +362.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 14mg | 2081mg | 90% |
| Calcium | 683mg | 20mg | 66% |
| Zinc | 1.57mg | 8.11mg | 59% |
| Manganese | 1.181mg | 0.111mg | 47% |
| Saturated fat | 1.261g | 10.85g | 44% |
| Vitamin B12 | 0µg | 0.99µg | 41% |
| Iron | 2.66mg | 5.42mg | 35% |
| Protein | 17.27g | 33.2g | 32% |
| Phosphorus | 190mg | 407mg | 31% |
| Folate | 29µg | 134µg | 26% |
| Polyunsaturated fat | 4.921g | 1.011g | 26% |
| Fats | 8.72g | 25.6g | 26% |
| Monounsaturated fat | 1.925g | 11.305g | 23% |
| Choline | 109.1mg | 20% | |
| Copper | 0.378mg | 0.227mg | 17% |
| Cholesterol | 0mg | 48mg | 16% |
| Calories | 144kcal | 410kcal | 13% |
| Selenium | 17.4µg | 10.7µg | 12% |
| Potassium | 237mg | 597mg | 11% |
| Vitamin B3 | 0.381mg | 1.732mg | 8% |
| Vitamin B6 | 0.092mg | 0.179mg | 7% |
| Vitamin E | 0.49mg | 3% | |
| Carbs | 2.78g | 11g | 3% |
| Vitamin B2 | 0.102mg | 0.142mg | 3% |
| Vitamin K | 2.3µg | 2% | |
| Fiber | 2.3g | 1.8g | 2% |
| Vitamin D | 0µg | 0.3µg | 2% |
| Magnesium | 58mg | 51mg | 2% |
| Vitamin D | 0IU | 11IU | 1% |
| Vitamin B5 | 0.133mg | 0.163mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 9.2g | N/A |
| Sugar | 9g | N/A | |
| Vitamin B1 | 0.158mg | 0.154mg | 0% |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +198.9% |
| Contains more ProteinProtein | +92.2% |
| Contains more FatsFats | +193.6% |
| Contains more CarbsCarbs | +295.7% |
| Contains more OtherOther | +388.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.4% |
| Contains more Poly. FatPolyunsaturated fat | +386.7% |
| Contains more Mono. FatMonounsaturated fat | +487.3% |
