Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Tofu vs Maize - In-Depth Nutrition Comparison

Compare

The main differences between Tofu and Maize

  • Tofu is richer in Iron, Calcium, Manganese, Copper, and Selenium, yet Maize is richer in Vitamin B5, Vitamin B3, Vitamin C, Fiber, and Folate.
  • Daily need coverage for Iron from Tofu is 61% higher.
  • Tofu contains 175 times more Calcium than Maize. Tofu contains 350mg of Calcium, while Maize contains 2mg.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Corn, sweet, yellow, raw.

Infographic

Tofu vs Maize infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
6
:
2
Maize
Contains more Iron +930.8%
Contains more Calcium +17400%
Contains more Copper +257.4%
Contains more Zinc +73.9%
Contains less Sodium -53.3%
Contains more Potassium +123.1%
Contains more Magnesium +23.3%
Equal in Phosphorus - 89
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +930.8%
Contains more Calcium +17400%
Contains more Copper +257.4%
Contains more Zinc +73.9%
Contains less Sodium -53.3%
Contains more Potassium +123.1%
Contains more Magnesium +23.3%
Equal in Phosphorus - 89

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
1
:
9
Maize
Contains more Vitamin K +700%
Contains more Vitamin C +6700%
Contains more Vitamin A +120%
Contains more Vitamin E +600%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B3 +807.7%
Contains more Vitamin B5 +954.4%
Contains more Vitamin B6 +97.9%
Contains more Folate +180%
Equal in Vitamin B2 - 0.055
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Contains more Vitamin K +700%
Contains more Vitamin C +6700%
Contains more Vitamin A +120%
Contains more Vitamin E +600%
Contains more Vitamin B1 +91.4%
Contains more Vitamin B3 +807.7%
Contains more Vitamin B5 +954.4%
Contains more Vitamin B6 +97.9%
Contains more Folate +180%
Equal in Vitamin B2 - 0.055

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
6
Tofu
18
Maize
Mineral Summary Score
58
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
48%
Tofu
20%
Maize
Carbohydrates
2%
Tofu
19%
Maize
Fats
22%
Tofu
6%
Maize

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
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 5.64g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 8mg)
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 lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 0.366g)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Tofu Maize Opinion
Calories 76 86 Maize
Protein 8.08 3.27 Tofu
Fats 4.78 1.35 Tofu
Vitamin C 0.1 6.8 Maize
Carbs 1.87 18.7 Maize
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 0.52 Tofu
Calcium 350 2 Tofu
Potassium 121 270 Maize
Magnesium 30 37 Maize
Sugar 0.62 6.26 Tofu
Fiber 0.3 2 Maize
Copper 0.193 0.054 Tofu
Zinc 0.8 0.46 Tofu
Starch 5.7 Maize
Phosphorus 97 89 Tofu
Sodium 7 15 Tofu
Vitamin A 85 187 Maize
Vitamin E 0.01 0.07 Maize
Vitamin D 0 0
Vitamin B1 0.081 0.155 Maize
Vitamin B2 0.052 0.055 Maize
Vitamin B3 0.195 1.77 Maize
Vitamin B5 0.068 0.717 Maize
Vitamin B6 0.047 0.093 Maize
Vitamin B12 0 0
Vitamin K 2.4 0.3 Tofu
Folate 15 42 Maize
Trans Fat 0 0
Saturated Fat 0.691 0.325 Maize
Monounsaturated Fat 1.056 0.432 Tofu
Polyunsaturated fat 2.699 0.487 Tofu
Tryptophan 0.12 0.023 Tofu
Threonine 0.402 0.129 Tofu
Isoleucine 0.435 0.129 Tofu
Leucine 0.713 0.348 Tofu
Lysine 0.452 0.137 Tofu
Methionine 0.108 0.067 Tofu
Phenylalanine 0.428 0.15 Tofu
Valine 0.446 0.185 Tofu
Histidine 0.221 0.089 Tofu
Fructose 1.94 Maize

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/172476/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.