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Tofu vs. Meatball — In-Depth Nutrition Comparison

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How are tofu and meatball different?

  • Tofu is richer in calcium, manganese, copper, and iron, while meatball is higher in vitamin B12, vitamin B3, and vitamin B5.
  • Tofu covers your daily need for calcium, 60% more than meatball.
  • Tofu contains 4 times more manganese than meatball. Tofu contains 1.181mg of manganese, while meatball contains 0.282mg.
  • Tofu is lower in saturated fat.
  • Tofu has a higher glycemic index (15) than meatball (0).

Tofu, raw, firm, prepared with calcium sulfate and Meatballs, frozen, Italian style types were used in this article.

Infographic

Tofu vs Meatball 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
7
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 22% 24% 26% 66% 41% 45% 102% 87% 37% 83%
Contains more MagnesiumMagnesium +87.1%
Contains more CalciumCalcium +753.8%
Contains more IronIron +50.3%
Contains more CopperCopper +207.3%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +318.8%
Contains more SeleniumSelenium +13.7%
Contains more PotassiumPotassium +24.9%
Contains more PhosphorusPhosphorus +25.8%
~equal in Zinc ~1.66mg

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 0% 7.3% 8.4% 1.5% 34% 53% 58% 55% 47% 125% 21% 27% 25%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +16.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +125.5%
Contains more Vitamin B3Vitamin B3 +715.7%
Contains more Vitamin B5Vitamin B5 +594.7%
Contains more Vitamin B6Vitamin B6 +119.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +24.1%

All nutrients comparison - raw data values

Nutrient Tofu Meatball DV% diff.
Calcium 683mg 80mg 60%
Vitamin B12 0µg 1µg 42%
Manganese 1.181mg 0.282mg 39%
Saturated fat 1.261g 7.627g 29%
Copper 0.378mg 0.123mg 28%
Sodium 14mg 666mg 28%
Cholesterol 0mg 66mg 22%
Fats 8.72g 22.21g 21%
Monounsaturated fat 1.925g 9.188g 18%
Vitamin B3 0.381mg 3.108mg 17%
Vitamin B5 0.133mg 0.924mg 16%
Polyunsaturated fat 4.921g 3.346g 11%
Iron 2.66mg 1.77mg 11%
Vitamin B2 0.102mg 0.23mg 10%
Vitamin B6 0.092mg 0.202mg 8%
Choline 45.2mg 8%
Vitamin K 8.2µg 7%
Calories 144kcal 286kcal 7%
Phosphorus 190mg 239mg 7%
Protein 17.27g 14.4g 6%
Magnesium 58mg 31mg 6%
Selenium 17.4µg 15.3µg 4%
Vitamin E 0.42mg 3%
Folate 29µg 36µg 2%
Vitamin B1 0.158mg 0.136mg 2%
Carbs 2.78g 8.06g 2%
Vitamin A 22µg 2%
Potassium 237mg 296mg 2%
Vitamin D 0µg 0.1µg 1%
Starch 2.25g 1%
Zinc 1.57mg 1.66mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 5.76g N/A
Vitamin D 0IU 2IU 0%
Sugar 3.47g N/A
Fiber 2.3g 2.3g 0%
Trans fat 0g 0.577g 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%
Fructose 0.21g 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.004g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0.013g N/A
Omega-3 - Eicosatrienoic acid 0.012g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.022g N/A
Omega-6 - Eicosadienoic acid 0.07g N/A
Omega-6 - Linoleic acid 2.815g N/A

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
14% 22% 8% 54%
Protein: 14.4 g
Fats: 22.21 g
Carbs: 8.06 g
Water: 53.67 g
Other: 1.66 g
Contains more ProteinProtein +19.9%
Contains more WaterWater +30.1%
Contains more FatsFats +154.7%
Contains more CarbsCarbs +189.9%
Contains more OtherOther +18.6%

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
38% 46% 17%
Saturated fat: Sat. Fat 7.627 g
Monounsaturated fat: Mono. Fat 9.188 g
Polyunsaturated fat: Poly. Fat 3.346 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Poly. FatPolyunsaturated fat +47.1%
Contains more Mono. FatMonounsaturated fat +377.3%

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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. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171638/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.