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Tofu vs Maize - In-Depth Nutrition Comparison

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Summary of differences between Tofu and Maize

  • Tofu has more Calcium, Manganese, Copper, Selenium, Iron, Phosphorus, and Zinc, however Maize is higher in Vitamin B5, Vitamin B3, and Vitamin C.
  • Tofu covers your daily need of Calcium 68% more than Maize.
  • Tofu has 29 times more Selenium than Maize. While Tofu has 17.4µg of Selenium, Maize has only 0.6µg.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Corn, sweet, yellow, raw.

Infographic

Tofu vs Maize infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
7
:
1
Maize
Contains more Calcium +34050%
Contains more Iron +411.5%
Contains more Magnesium +56.8%
Contains more Phosphorus +113.5%
Contains more Zinc +241.3%
Contains more Copper +600%
Contains more Potassium +13.9%
Equal in Sodium - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +34050%
Contains more Iron +411.5%
Contains more Magnesium +56.8%
Contains more Phosphorus +113.5%
Contains more Zinc +241.3%
Contains more Copper +600%
Contains more Potassium +13.9%
Equal in Sodium - 15

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
2
:
8
Maize
Contains more Vitamin B2 +85.5%
Contains more Vitamin A +12.7%
Contains more Vitamin C +3300%
Contains more Vitamin B3 +364.6%
Contains more Vitamin B5 +439.1%
Contains more Folate +44.8%
Equal in Vitamin B1 - 0.155
Equal in Vitamin B6 - 0.093
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin B2 +85.5%
Contains more Vitamin A +12.7%
Contains more Vitamin C +3300%
Contains more Vitamin B3 +364.6%
Contains more Vitamin B5 +439.1%
Contains more Folate +44.8%
Equal in Vitamin B1 - 0.155
Equal in Vitamin B6 - 0.093

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Maize
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Maize Opinion
Net carbs 0.48g 16.7g Maize
Protein 17.27g 3.27g Tofu
Fats 8.72g 1.35g Tofu
Carbs 2.78g 18.7g Maize
Calories 144kcal 86kcal Tofu
Starch g 5.7g Maize
Fructose g 1.94g Maize
Sugar g 6.26g Tofu
Fiber 2.3g 2g Tofu
Calcium 683mg 2mg Tofu
Iron 2.66mg 0.52mg Tofu
Magnesium 58mg 37mg Tofu
Phosphorus 190mg 89mg Tofu
Potassium 237mg 270mg Maize
Sodium 14mg 15mg Tofu
Zinc 1.57mg 0.46mg Tofu
Copper 0.378mg 0.054mg Tofu
Vitamin A 166IU 187IU Maize
Vitamin E mg 0.07mg Maize
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 6.8mg Maize
Vitamin B1 0.158mg 0.155mg Tofu
Vitamin B2 0.102mg 0.055mg Tofu
Vitamin B3 0.381mg 1.77mg Maize
Vitamin B5 0.133mg 0.717mg Maize
Vitamin B6 0.092mg 0.093mg Maize
Folate 29µg 42µg Maize
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Maize
Tryptophan 0.235mg 0.023mg Tofu
Threonine 0.785mg 0.129mg Tofu
Isoleucine 0.849mg 0.129mg Tofu
Leucine 1.392mg 0.348mg Tofu
Lysine 0.883mg 0.137mg Tofu
Methionine 0.211mg 0.067mg Tofu
Phenylalanine 0.835mg 0.15mg Tofu
Valine 0.87mg 0.185mg Tofu
Histidine 0.431mg 0.089mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.325g Maize
Monounsaturated Fat 1.925g 0.432g Tofu
Polyunsaturated fat 4.921g 0.487g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Maize
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
18
Maize
Mineral Summary Score
77
Tofu
18
Maize

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
20%
Maize
Carbohydrates
3%
Tofu
19%
Maize
Fats
40%
Tofu
6%
Maize

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1mg)
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 is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.936g)
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.