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  6. Tofu vs. Corn raw

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 of 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.

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

Infographic

Tofu vs Corn raw 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 raw
Corn raw
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 Manganese +624.5%
Contains more Selenium +2800%
Contains more Potassium +13.9%
Equal in Sodium - 15
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
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 Manganese +624.5%
Contains more Selenium +2800%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
2
:
8
Corn raw
Corn raw
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
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 raw
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Corn raw
Corn raw
Contains more Protein +428.1%
Contains more Fats +545.9%
Contains more Other +122.2%
Contains more Carbs +572.7%
Equal in Water - 76.05
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 raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Protein +428.1%
Contains more Fats +545.9%
Contains more Other +122.2%
Contains more Carbs +572.7%
Equal in Water - 76.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Corn raw
Corn raw
Contains more Monounsaturated Fat +345.6%
Contains more Polyunsaturated fat +910.5%
Contains less Saturated Fat -74.2%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains more Monounsaturated Fat +345.6%
Contains more Polyunsaturated fat +910.5%
Contains less Saturated Fat -74.2%

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 raw
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 Corn raw Opinion
Net carbs 0.48g 16.7g Corn raw
Protein 17.27g 3.27g Tofu
Fats 8.72g 1.35g Tofu
Carbs 2.78g 18.7g Corn raw
Calories 144kcal 86kcal Tofu
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 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 Corn raw
Sodium 14mg 15mg Tofu
Zinc 1.57mg 0.46mg Tofu
Copper 0.378mg 0.054mg Tofu
Manganese 1.181mg 0.163mg Tofu
Selenium 17.4µg 0.6µg Tofu
Vitamin A 166IU 187IU Corn raw
Vitamin A RAE 9µg Corn raw
Vitamin E 0.07mg Corn raw
Vitamin C 0.2mg 6.8mg Corn raw
Vitamin B1 0.158mg 0.155mg Tofu
Vitamin B2 0.102mg 0.055mg Tofu
Vitamin B3 0.381mg 1.77mg Corn raw
Vitamin B5 0.133mg 0.717mg Corn raw
Vitamin B6 0.092mg 0.093mg Corn raw
Folate 29µg 42µg Corn raw
Vitamin K 0.3µg Corn raw
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
Saturated Fat 1.261g 0.325g Corn raw
Monounsaturated Fat 1.925g 0.432g Tofu
Polyunsaturated fat 4.921g 0.487g Tofu
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

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

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
18%
Corn raw
Minerals Daily Need Coverage Score
87%
Tofu
17%
Corn raw

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?
Corn raw
Corn raw is lower in Saturated Fat (difference - 0.936g)
Which food is richer in vitamins?
Corn raw
Corn raw 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 raw - 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.