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  6. Tofu vs. Meatball

Tofu vs. Meatball — In-Depth Nutrition Comparison

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How are Tofu and Meatball different?

  • Tofu is richer in Calcium, Selenium, and Magnesium, while Meatball is higher in Vitamin B1, Vitamin B12, Copper, Phosphorus, Vitamin B3, and Folate.
  • Tofu covers your daily need of Calcium 66% more than Meatball.
  • Tofu contains 22 times more Selenium than Meatball. Tofu contains 17.4µg of Selenium, while Meatball contains 0.8µg.
  • Tofu is lower in Sodium.

Tofu, raw, firm, prepared with calcium sulfate and Meatballs, meatless 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
:
3
Meatball
Meatball
Contains more Calcium +2632%
Contains more Iron +23.1%
Contains more Magnesium +222.2%
Contains more Potassium +31.7%
Contains less Sodium -97.5%
Contains more Selenium +2075%
Contains more Phosphorus +81.1%
Contains more Zinc +14.6%
Contains more Copper +86.8%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Meatball
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 13% 148% 16% 72% 50% 236% 0% 5%
Contains more Calcium +2632%
Contains more Iron +23.1%
Contains more Magnesium +222.2%
Contains more Potassium +31.7%
Contains less Sodium -97.5%
Contains more Selenium +2075%
Contains more Phosphorus +81.1%
Contains more Zinc +14.6%
Contains more Copper +86.8%

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
:
10
Meatball
Meatball
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +493.7%
Contains more Vitamin B2 +108.8%
Contains more Vitamin B3 +556.2%
Contains more Vitamin B5 +275.9%
Contains more Vitamin B6 +117.4%
Contains more Folate +169%
Contains more Vitamin B12 +∞%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0% 0%
Meatball
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 35% 0% 0% 235% 50% 47% 30% 47% 59% 188% 49% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +493.7%
Contains more Vitamin B2 +108.8%
Contains more Vitamin B3 +556.2%
Contains more Vitamin B5 +275.9%
Contains more Vitamin B6 +117.4%
Contains more Folate +169%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Meatball
Meatball
Contains more Water +20.4%
Contains more Protein +21.6%
Contains more Carbs +187.8%
Contains more Other +185.7%
Equal in Fats - 9
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
Meatball
21% 9% 8% 58% 4%
Protein: 21 g
Fats: 9 g
Carbs: 8 g
Water: 58 g
Other: 4 g
Contains more Water +20.4%
Contains more Protein +21.6%
Contains more Carbs +187.8%
Contains more Other +185.7%
Equal in Fats - 9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Meatball
Meatball
Contains less Saturated Fat -11.5%
Contains more Monounsaturated Fat +13.7%
Equal in Polyunsaturated fat - 4.666
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Meatball
17% 26% 56%
Saturated Fat: 1.425 g
Monounsaturated Fat: 2.188 g
Polyunsaturated fat: 4.666 g
Contains less Saturated Fat -11.5%
Contains more Monounsaturated Fat +13.7%
Equal in Polyunsaturated fat - 4.666

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Meatball
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Meatball Opinion
Net carbs 0.48g 3.4g Meatball
Protein 17.27g 21g Meatball
Fats 8.72g 9g Meatball
Carbs 2.78g 8g Meatball
Calories 144kcal 197kcal Meatball
Sugar 1.25g Tofu
Fiber 2.3g 4.6g Meatball
Calcium 683mg 25mg Tofu
Iron 2.66mg 2.16mg Tofu
Magnesium 58mg 18mg Tofu
Phosphorus 190mg 344mg Meatball
Potassium 237mg 180mg Tofu
Sodium 14mg 550mg Tofu
Zinc 1.57mg 1.8mg Meatball
Copper 0.378mg 0.706mg Meatball
Manganese 1.181mg Tofu
Selenium 17.4µg 0.8µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E 1.73mg Meatball
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.938mg Meatball
Vitamin B2 0.102mg 0.213mg Meatball
Vitamin B3 0.381mg 2.5mg Meatball
Vitamin B5 0.133mg 0.5mg Meatball
Vitamin B6 0.092mg 0.2mg Meatball
Folate 29µg 78µg Meatball
Vitamin B12 0µg 1.5µg Meatball
Choline 88.4mg Meatball
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Saturated Fat 1.261g 1.425g Tofu
Monounsaturated Fat 1.925g 2.188g Meatball
Polyunsaturated fat 4.921g 4.666g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Meatball
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
10%
Tofu
57%
Meatball
Minerals Daily Need Coverage Score
87%
Tofu
63%
Meatball

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 536mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.164g)
Which food is lower in glycemic index?
Meatball
Meatball is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Meatball
Meatball is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/169067/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.