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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 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

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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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%
~equal in Sodium ~15mg

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
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.155mg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Corn raw 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%
Choline 23mg 4%
Saturated fat 1.261g 0.325g 4%
Monounsaturated fat 1.925g 0.432g 4%
Calories 144kcal 86kcal 3%
Folate 29µg 42µg 3%
Starch 5.7g 2%
Fructose 1.94g 2%
Potassium 237mg 270mg 1%
Fiber 2.3g 2g 1%
Vitamin A 9µg 1%
Protein per 100 calories 12g 3.8g N/A
Calories per 10 g protein 83kcal 263kcal N/A
Weight per 100 calories 69g 116g N/A
Unsaturated / Saturated Fat ratio 5.4 2.8 N/A
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
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
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 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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +345.6%
Contains more Poly. FatPolyunsaturated fat +910.5%
Contains less Sat. FatSaturated fat -74.2%

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.