Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Rib eye steak

Tofu vs. Rib eye steak — In-Depth Nutrition Comparison

Compare

Summary of differences between tofu and rib eye steak

  • Tofu has more calcium, manganese, and copper; however, rib eye steak is higher in vitamin B12, zinc, vitamin B6, vitamin B3, and selenium.
  • Rib eye steak covers your daily need for vitamin B12, 88% more than tofu.
  • Tofu has 62 times more calcium than rib eye steak. While tofu has 683mg of calcium, rib eye steak has only 11mg.
  • Tofu has less saturated fat.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Tofu vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +6109.1%
Contains more IronIron +18.8%
Contains more CopperCopper +372.5%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +1376.3%
Contains more ZincZinc +276.4%
Contains more SeleniumSelenium +70.7%
~equal in Potassium ~260mg

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
3
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +122.5%
Contains more FolateFolate +383.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +181.4%
Contains more Vitamin B3Vitamin B3 +1188.2%
Contains more Vitamin B5Vitamin B5 +303%
Contains more Vitamin B6Vitamin B6 +418.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Calcium 683mg 11mg 67%
Manganese 1.181mg 0.08mg 48%
Zinc 1.57mg 5.91mg 39%
Saturated fat 1.261g 9.684g 38%
Copper 0.378mg 0.08mg 33%
Vitamin B6 0.092mg 0.477mg 30%
Vitamin B3 0.381mg 4.908mg 28%
Cholesterol 0mg 80mg 27%
Polyunsaturated fat 4.921g 1.027g 26%
Selenium 17.4µg 29.7µg 22%
Monounsaturated fat 1.925g 10.519g 21%
Fats 8.72g 21.81g 20%
Vitamin B2 0.102mg 0.287mg 14%
Protein 17.27g 23.69g 13%
Magnesium 58mg 22mg 9%
Fiber 2.3g 0g 9%
Choline 48.8mg 9%
Vitamin B5 0.133mg 0.536mg 8%
Vitamin B1 0.158mg 0.071mg 7%
Calories 144kcal 291kcal 7%
Folate 29µg 6µg 6%
Phosphorus 190mg 152mg 5%
Iron 2.66mg 2.24mg 5%
Sodium 14mg 54mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.1mg 1%
Vitamin A 8µg 1%
Potassium 237mg 260mg 1%
Vitamin K 1.6µg 1%
Vitamin D 0IU 7IU 1%
Carbs 2.78g 0g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.235mg 0.265mg 0%
Threonine 0.785mg 1.116mg 0%
Isoleucine 0.849mg 1.103mg 0%
Leucine 1.392mg 2.041mg 0%
Lysine 0.883mg 2.269mg 0%
Methionine 0.211mg 0.641mg 0%
Phenylalanine 0.835mg 0.95mg 0%
Valine 0.87mg 1.184mg 0%
Histidine 0.431mg 0.888mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.2%
Contains more OtherOther +13900%
Contains more ProteinProtein +37.2%
Contains more FatsFats +150.1%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -87%
Contains more Poly. FatPolyunsaturated fat +379.2%
Contains more Mono. FatMonounsaturated fat +446.4%

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Rib eye steak
Rib eye steak vs Steak
Steak
Rib eye steak
Rib eye steak vs Beefsteak raw
Beefsteak raw
Rib eye steak
Rib eye steak vs Beef broiled
Beef broiled

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.