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  6. Tofu vs. McDonald's Big Mac

Tofu vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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Summary of differences between tofu and mcDonald's Big Mac

  • Tofu has more calcium, manganese, copper, phosphorus, and magnesium; however, mcDonald's Big Mac is higher in vitamin B12 and vitamin B3.
  • Tofu covers your daily need for calcium, 57% more than mcDonald's Big Mac.
  • Tofu has 6 times more manganese than mcDonald's Big Mac. While tofu has 1.181mg of manganese, mcDonald's Big Mac has only 0.206mg.
  • Tofu has less saturated fat.
  • The glycemic index of mcDonald's Big Mac is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and McDONALD'S, BIG MAC.

Infographic

Tofu vs McDonald's Big Mac 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
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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +488.8%
Contains more PotassiumPotassium +30.9%
Contains more IronIron +33%
Contains more CopperCopper +285.7%
Contains more PhosphorusPhosphorus +55.7%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +473.3%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +21.7%

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +11.4%
Contains more Vitamin B2Vitamin B2 +104.9%
Contains more Vitamin B3Vitamin B3 +788.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +58.6%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu McDonald's Big Mac DV% diff.
Calcium 683mg 116mg 57%
Manganese 1.181mg 0.206mg 42%
Vitamin B12 0µg 0.88µg 37%
Selenium 17.4µg 32%
Polyunsaturated fat 4.921g 0.306g 31%
Copper 0.378mg 0.098mg 31%
Vitamin B3 0.381mg 3.384mg 19%
Sodium 14mg 460mg 19%
Cholesterol 0mg 36mg 12%
Saturated fat 1.261g 3.803g 12%
Protein 17.27g 11.82g 11%
Fats 8.72g 14.96g 10%
Phosphorus 190mg 122mg 10%
Magnesium 58mg 20mg 9%
Iron 2.66mg 2mg 8%
Vitamin B2 0.102mg 0.209mg 8%
Vitamin B6 0.092mg 7%
Calories 144kcal 257kcal 6%
Carbs 2.78g 20.08g 6%
Folate 29µg 46µg 4%
Monounsaturated fat 1.925g 3.474g 4%
Zinc 1.57mg 1.91mg 3%
Fiber 2.3g 1.6g 3%
Vitamin B5 0.133mg 3%
Vitamin B1 0.158mg 0.176mg 2%
Fructose 1.69g 2%
Potassium 237mg 181mg 2%
Vitamin C 0.2mg 0.4mg 0%
Net carbs 0.48g 18.48g N/A
Sugar 3.97g N/A
Trans fat 0g 0.588g N/A
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more ProteinProtein +46.1%
Contains more WaterWater +36.1%
Contains more FatsFats +71.6%
Contains more CarbsCarbs +622.3%
Contains more OtherOther +31.4%

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
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -66.8%
Contains more Poly. FatPolyunsaturated fat +1508.2%
Contains more Mono. FatMonounsaturated fat +80.5%

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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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.