Tofu vs. Liver — In-Depth Nutrition Comparison
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What are the differences between tofu and liver?
- Tofu is higher in calcium, yet liver is higher in vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, vitamin B3, and zinc.
- Liver's daily need coverage for vitamin B12 is 778% more.
- Tofu has 68 times more calcium than liver. While tofu has 683mg of calcium, liver has only 10mg.
- The glycemic index of liver is lower.
We used Tofu, raw, firm, prepared with calcium sulfate and Pork, fresh, variety meats, and by-products, liver, cooked, braised types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +314.3% |
| Contains more CalciumCalcium | +6730% |
| Contains more PotassiumPotassium | +58% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +293.7% |
| Contains more IronIron | +573.7% |
| Contains more CopperCopper | +67.7% |
| Contains more ZincZinc | +328% |
| Contains more PhosphorusPhosphorus | +26.8% |
| Contains more SeleniumSelenium | +287.9% |
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.
| Contains more Vitamin CVitamin C | +11700% |
| Contains more Vitamin B1Vitamin B1 | +63.3% |
| Contains more Vitamin B2Vitamin B2 | +2052.9% |
| Contains more Vitamin B3Vitamin B3 | +2113.9% |
| Contains more Vitamin B5Vitamin B5 | +3489.5% |
| Contains more Vitamin B6Vitamin B6 | +519.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +462.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 18.67µg | 778% |
| Vitamin A | 5405µg | 601% | |
| Iron | 2.66mg | 17.92mg | 191% |
| Vitamin B2 | 0.102mg | 2.196mg | 161% |
| Cholesterol | 0mg | 355mg | 118% |
| Vitamin B5 | 0.133mg | 4.774mg | 93% |
| Selenium | 17.4µg | 67.5µg | 91% |
| Calcium | 683mg | 10mg | 67% |
| Vitamin B3 | 0.381mg | 8.435mg | 50% |
| Zinc | 1.57mg | 6.72mg | 47% |
| Manganese | 1.181mg | 0.3mg | 38% |
| Vitamin B6 | 0.092mg | 0.57mg | 37% |
| Folate | 29µg | 163µg | 34% |
| Copper | 0.378mg | 0.634mg | 28% |
| Polyunsaturated fat | 4.921g | 1.05g | 26% |
| Vitamin C | 0.2mg | 23.6mg | 26% |
| Protein | 17.27g | 26.02g | 18% |
| Magnesium | 58mg | 14mg | 10% |
| Fiber | 2.3g | 0g | 9% |
| Vitamin B1 | 0.158mg | 0.258mg | 8% |
| Fats | 8.72g | 4.4g | 7% |
| Phosphorus | 190mg | 241mg | 7% |
| Monounsaturated fat | 1.925g | 0.63g | 3% |
| Potassium | 237mg | 150mg | 3% |
| Sodium | 14mg | 49mg | 2% |
| Calories | 144kcal | 165kcal | 1% |
| Saturated fat | 1.261g | 1.41g | 1% |
| Carbs | 2.78g | 3.76g | 0% |
| Net carbs | 0.48g | 3.76g | N/A |
| Tryptophan | 0.235mg | 0.366mg | 0% |
| Threonine | 0.785mg | 1.107mg | 0% |
| Isoleucine | 0.849mg | 1.32mg | 0% |
| Leucine | 1.392mg | 2.319mg | 0% |
| Lysine | 0.883mg | 2.007mg | 0% |
| Methionine | 0.211mg | 0.645mg | 0% |
| Phenylalanine | 0.835mg | 1.274mg | 0% |
| Valine | 0.87mg | 1.607mg | 0% |
| Histidine | 0.431mg | 0.708mg | 0% |
| Omega-3 - DHA | 0.03g | N/A | |
| Omega-3 - DPA | 0.04g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +98.2% |
| Contains more ProteinProtein | +50.7% |
| Contains more CarbsCarbs | +35.3% |
~equal in
Water
~64.32g
~equal in
Other
~1.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -10.6% |
| Contains more Mono. FatMonounsaturated fat | +205.6% |
| Contains more Poly. FatPolyunsaturated fat | +368.7% |
