Tofu vs. Lamb — In-Depth Nutrition Comparison
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How are tofu and lamb different?
- Tofu is richer in calcium, manganese, and copper, while lamb is higher in vitamin B12, vitamin B3, zinc, selenium, and vitamin B2.
- Lamb covers your daily need for vitamin B12, 106% more than tofu.
- Tofu contains 54 times more manganese than lamb. Tofu contains 1.181mg of manganese, while lamb contains 0.022mg.
- Tofu is lower in saturated fat.
- Tofu has a higher glycemic index (15) than lamb (0).
Tofu, raw, firm, prepared with calcium sulfate and Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked 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 | +152.2% |
| Contains more CalciumCalcium | +3917.6% |
| Contains more IronIron | +41.5% |
| Contains more CopperCopper | +217.6% |
| Contains less SodiumSodium | -80.6% |
| Contains more ManganeseManganese | +5268.2% |
| Contains more PotassiumPotassium | +30.8% |
| Contains more ZincZinc | +184.1% |
| Contains more SeleniumSelenium | +51.7% |
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 | +58% |
| Contains more FolateFolate | +61.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +145.1% |
| Contains more Vitamin B3Vitamin B3 | +1648% |
| Contains more Vitamin B5Vitamin B5 | +396.2% |
| Contains more Vitamin B6Vitamin B6 | +41.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 2.55µg | 106% |
| Calcium | 683mg | 17mg | 67% |
| Manganese | 1.181mg | 0.022mg | 50% |
| Vitamin B3 | 0.381mg | 6.66mg | 39% |
| Saturated fat | 1.261g | 8.83g | 34% |
| Cholesterol | 0mg | 97mg | 32% |
| Copper | 0.378mg | 0.119mg | 29% |
| Zinc | 1.57mg | 4.46mg | 26% |
| Polyunsaturated fat | 4.921g | 1.51g | 23% |
| Fats | 8.72g | 20.94g | 19% |
| Choline | 93.7mg | 17% | |
| Monounsaturated fat | 1.925g | 8.82g | 17% |
| Selenium | 17.4µg | 26.4µg | 16% |
| Protein | 17.27g | 24.52g | 15% |
| Vitamin B2 | 0.102mg | 0.25mg | 11% |
| Vitamin B5 | 0.133mg | 0.66mg | 11% |
| Iron | 2.66mg | 1.88mg | 10% |
| Fiber | 2.3g | 0g | 9% |
| Magnesium | 58mg | 23mg | 8% |
| Calories | 144kcal | 294kcal | 8% |
| Vitamin B1 | 0.158mg | 0.1mg | 5% |
| Vitamin K | 4.6µg | 4% | |
| Sodium | 14mg | 72mg | 3% |
| Vitamin B6 | 0.092mg | 0.13mg | 3% |
| Folate | 29µg | 18µg | 3% |
| Potassium | 237mg | 310mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Carbs | 2.78g | 0g | 1% |
| Vitamin E | 0.14mg | 1% | |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 0g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Phosphorus | 190mg | 188mg | 0% |
| Tryptophan | 0.235mg | 0.287mg | 0% |
| Threonine | 0.785mg | 1.05mg | 0% |
| Isoleucine | 0.849mg | 1.183mg | 0% |
| Leucine | 1.392mg | 1.908mg | 0% |
| Lysine | 0.883mg | 2.166mg | 0% |
| Methionine | 0.211mg | 0.629mg | 0% |
| Phenylalanine | 0.835mg | 0.998mg | 0% |
| Valine | 0.87mg | 1.323mg | 0% |
| Histidine | 0.431mg | 0.777mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +30% |
| Contains more OtherOther | +70.7% |
| Contains more ProteinProtein | +42% |
| Contains more FatsFats | +140.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.7% |
| Contains more Poly. FatPolyunsaturated fat | +225.9% |
| Contains more Mono. FatMonounsaturated fat | +358.2% |
