Tofu vs. Corn raw — In-Depth Nutrition Comparison
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Summary of differences between tofu and corn raw
- Tofu has more calcium, manganese, copper, selenium, iron, phosphorus, and zinc; however, corn raw is higher in vitamin B5, vitamin B3, and vitamin C.
- Tofu covers your daily need for calcium, 68% more than corn raw.
- Tofu has 29 times more selenium than corn raw. While tofu has 17.4µg of selenium, corn raw has only 0.6µg.
- The glycemic index of corn raw is higher.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Corn, sweet, yellow, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +56.8% |
| Contains more CalciumCalcium | +34050% |
| Contains more IronIron | +411.5% |
| Contains more CopperCopper | +600% |
| Contains more ZincZinc | +241.3% |
| Contains more PhosphorusPhosphorus | +113.5% |
| Contains more ManganeseManganese | +624.5% |
| Contains more SeleniumSelenium | +2800% |
| Contains more PotassiumPotassium | +13.9% |
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 B2Vitamin B2 | +85.5% |
| Contains more Vitamin CVitamin C | +3300% |
| Contains more Vitamin B3Vitamin B3 | +364.6% |
| Contains more Vitamin B5Vitamin B5 | +439.1% |
| Contains more FolateFolate | +44.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 2mg | 68% |
| Manganese | 1.181mg | 0.163mg | 44% |
| Copper | 0.378mg | 0.054mg | 36% |
| Selenium | 17.4µg | 0.6µg | 31% |
| Polyunsaturated fat | 4.921g | 0.487g | 30% |
| Protein | 17.27g | 3.27g | 28% |
| Iron | 2.66mg | 0.52mg | 27% |
| Phosphorus | 190mg | 89mg | 14% |
| Vitamin B5 | 0.133mg | 0.717mg | 12% |
| Fats | 8.72g | 1.35g | 11% |
| Zinc | 1.57mg | 0.46mg | 10% |
| Vitamin B3 | 0.381mg | 1.77mg | 9% |
| Vitamin C | 0.2mg | 6.8mg | 7% |
| Carbs | 2.78g | 18.7g | 5% |
| Magnesium | 58mg | 37mg | 5% |
| Vitamin B2 | 0.102mg | 0.055mg | 4% |
| Monounsaturated fat | 1.925g | 0.432g | 4% |
| Choline | 23mg | 4% | |
| Saturated fat | 1.261g | 0.325g | 4% |
| Folate | 29µg | 42µg | 3% |
| Calories | 144kcal | 86kcal | 3% |
| Starch | 5.7g | 2% | |
| Fructose | 1.94g | 2% | |
| Vitamin A | 9µg | 1% | |
| Fiber | 2.3g | 2g | 1% |
| Potassium | 237mg | 270mg | 1% |
| Net carbs | 0.48g | 16.7g | N/A |
| Sugar | 6.26g | N/A | |
| Sodium | 14mg | 15mg | 0% |
| Vitamin E | 0.07mg | 0% | |
| Vitamin B1 | 0.158mg | 0.155mg | 0% |
| Vitamin B6 | 0.092mg | 0.093mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.235mg | 0.023mg | 0% |
| Threonine | 0.785mg | 0.129mg | 0% |
| Isoleucine | 0.849mg | 0.129mg | 0% |
| Leucine | 1.392mg | 0.348mg | 0% |
| Lysine | 0.883mg | 0.137mg | 0% |
| Methionine | 0.211mg | 0.067mg | 0% |
| Phenylalanine | 0.835mg | 0.15mg | 0% |
| Valine | 0.87mg | 0.185mg | 0% |
| Histidine | 0.431mg | 0.089mg | 0% |
| Omega-3 - ALA | 0.014g | N/A | |
| Omega-6 - Linoleic acid | 0.468g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +428.1% |
| Contains more FatsFats | +545.9% |
| Contains more OtherOther | +122.2% |
| Contains more CarbsCarbs | +572.7% |
~equal in
Water
~76.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +345.6% |
| Contains more Poly. FatPolyunsaturated fat | +910.5% |
| Contains less Sat. FatSaturated fat | -74.2% |