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  6. Tofu vs. Corn

Tofu vs. Corn — In-Depth Nutrition Comparison

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The main differences between Tofu and Corn

  • Tofu is richer in Calcium, Manganese, Copper, Selenium, Iron, Phosphorus, Zinc, and Magnesium, yet Corn is richer in Vitamin B5, and Vitamin B3.
  • Daily need coverage for Calcium from Tofu is 68% higher.
  • Tofu contains 87 times more Selenium than Corn. Tofu contains 17.4µg of Selenium, while Corn contains 0.2µg.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Tofu vs Corn 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
9
:
1
Corn
Corn
Contains more Calcium +22666.7%
Contains more Iron +491.1%
Contains more Magnesium +123.1%
Contains more Phosphorus +146.8%
Contains more Zinc +153.2%
Contains more Copper +671.4%
Contains more Manganese +607.2%
Contains more Selenium +8600%
Contains less Sodium -92.9%
Equal in Potassium - 218
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +22666.7%
Contains more Iron +491.1%
Contains more Magnesium +123.1%
Contains more Phosphorus +146.8%
Contains more Zinc +153.2%
Contains more Copper +671.4%
Contains more Manganese +607.2%
Contains more Selenium +8600%
Contains less Sodium -92.9%
Equal in Potassium - 218

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
:
7
Corn
Corn
Contains more Vitamin B1 +69.9%
Contains more Vitamin B2 +78.9%
Contains more Folate +26.1%
Contains more Vitamin A +58.4%
Contains more Vitamin C +2650%
Contains more Vitamin B3 +341.7%
Contains more Vitamin B5 +495.5%
Contains more Vitamin B6 +51.1%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin B1 +69.9%
Contains more Vitamin B2 +78.9%
Contains more Folate +26.1%
Contains more Vitamin A +58.4%
Contains more Vitamin C +2650%
Contains more Vitamin B3 +341.7%
Contains more Vitamin B5 +495.5%
Contains more Vitamin B6 +51.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Corn
Corn
Contains more Protein +406.5%
Contains more Fats +481.3%
Contains more Other +100%
Contains more Carbs +654.7%
Equal in Water - 73.41
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +406.5%
Contains more Fats +481.3%
Contains more Other +100%
Contains more Carbs +654.7%
Equal in Water - 73.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Corn
Corn
Contains more Monounsaturated Fat +414.7%
Contains more Polyunsaturated fat +716.1%
Contains less Saturated Fat -84.4%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +414.7%
Contains more Polyunsaturated fat +716.1%
Contains less Saturated Fat -84.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Corn
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Corn Opinion
Net carbs 0.48g 18.58g Corn
Protein 17.27g 3.41g Tofu
Fats 8.72g 1.5g Tofu
Carbs 2.78g 20.98g Corn
Calories 144kcal 96kcal Tofu
Starch 7.17g Corn
Fructose 0.79g Corn
Sugar 4.54g Tofu
Fiber 2.3g 2.4g Corn
Calcium 683mg 3mg Tofu
Iron 2.66mg 0.45mg Tofu
Magnesium 58mg 26mg Tofu
Phosphorus 190mg 77mg Tofu
Potassium 237mg 218mg Tofu
Sodium 14mg 1mg Corn
Zinc 1.57mg 0.62mg Tofu
Copper 0.378mg 0.049mg Tofu
Manganese 1.181mg 0.167mg Tofu
Selenium 17.4µg 0.2µg Tofu
Vitamin A 166IU 263IU Corn
Vitamin A RAE 13µg Corn
Vitamin E 0.09mg Corn
Vitamin C 0.2mg 5.5mg Corn
Vitamin B1 0.158mg 0.093mg Tofu
Vitamin B2 0.102mg 0.057mg Tofu
Vitamin B3 0.381mg 1.683mg Corn
Vitamin B5 0.133mg 0.792mg Corn
Vitamin B6 0.092mg 0.139mg Corn
Folate 29µg 23µg Tofu
Vitamin K 0.4µg Corn
Tryptophan 0.235mg 0.023mg Tofu
Threonine 0.785mg 0.133mg Tofu
Isoleucine 0.849mg 0.133mg Tofu
Leucine 1.392mg 0.358mg Tofu
Lysine 0.883mg 0.141mg Tofu
Methionine 0.211mg 0.069mg Tofu
Phenylalanine 0.835mg 0.155mg Tofu
Valine 0.87mg 0.191mg Tofu
Histidine 0.431mg 0.091mg Tofu
Saturated Fat 1.261g 0.197g Corn
Monounsaturated Fat 1.925g 0.374g Tofu
Polyunsaturated fat 4.921g 0.603g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Corn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Tofu
17%
Corn
Minerals Daily Need Coverage Score
87%
Tofu
14%
Corn

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.54g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 37)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 1.064g)
Which food is richer in vitamins?
Corn
Corn is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.