Tofu vs. Steak — In-Depth Nutrition Comparison
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Summary of differences between tofu and steak
- Tofu has more calcium and copper; however, steak is higher in vitamin B12, zinc, vitamin B6, vitamin B3, selenium, and vitamin B2.
- Steak covers your daily need for vitamin B12, 92% more than tofu.
- Tofu has 57 times more calcium than steak. While tofu has 683mg of calcium, steak has only 12mg.
- 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 off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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 | +152.2% |
| Contains more CalciumCalcium | +5591.7% |
| Contains more CopperCopper | +344.7% |
| Contains more PhosphorusPhosphorus | +16.6% |
| Contains less SodiumSodium | -75.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +17.7% |
| Contains more ZincZinc | +303.8% |
| Contains more SeleniumSelenium | +82.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +113.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +383.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +195.1% |
| Contains more Vitamin B3Vitamin B3 | +1251.4% |
| Contains more Vitamin B6Vitamin B6 | +443.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Calcium | 683mg | 12mg | 67% |
| Manganese | 1.181mg | 51% | |
| Zinc | 1.57mg | 6.34mg | 43% |
| Saturated fat | 1.261g | 8.443g | 33% |
| Copper | 0.378mg | 0.085mg | 33% |
| Vitamin B6 | 0.092mg | 0.5mg | 31% |
| Vitamin B3 | 0.381mg | 5.149mg | 30% |
| Polyunsaturated fat | 4.921g | 0.896g | 27% |
| Selenium | 17.4µg | 31.8µg | 26% |
| Cholesterol | 0mg | 78mg | 26% |
| Monounsaturated fat | 1.925g | 9.171g | 18% |
| Fats | 8.72g | 19.02g | 16% |
| Protein | 17.27g | 24.85g | 15% |
| Vitamin B2 | 0.102mg | 0.301mg | 15% |
| Fiber | 2.3g | 0g | 9% |
| Magnesium | 58mg | 23mg | 8% |
| Vitamin B1 | 0.158mg | 0.074mg | 7% |
| Folate | 29µg | 6µg | 6% |
| Calories | 144kcal | 271kcal | 6% |
| Phosphorus | 190mg | 163mg | 4% |
| Vitamin B5 | 0.133mg | 3% | |
| Iron | 2.66mg | 2.4mg | 3% |
| Sodium | 14mg | 58mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin A | 7µg | 1% | |
| Potassium | 237mg | 279mg | 1% |
| Vitamin K | 1.6µg | 1% | |
| Vitamin D | 0IU | 6IU | 1% |
| Carbs | 2.78g | 0g | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 0g | N/A |
| Tryptophan | 0.235mg | 0.278mg | 0% |
| Threonine | 0.785mg | 1.171mg | 0% |
| Isoleucine | 0.849mg | 1.157mg | 0% |
| Leucine | 1.392mg | 2.142mg | 0% |
| Lysine | 0.883mg | 2.38mg | 0% |
| Methionine | 0.211mg | 0.672mg | 0% |
| Phenylalanine | 0.835mg | 0.997mg | 0% |
| Valine | 0.87mg | 1.242mg | 0% |
| Histidine | 0.431mg | 0.931mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - DPA | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +25.6% |
| Contains more OtherOther | +159.3% |
| Contains more ProteinProtein | +43.9% |
| Contains more FatsFats | +118.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.1% |
| Contains more Poly. FatPolyunsaturated fat | +449.2% |
| Contains more Mono. FatMonounsaturated fat | +376.4% |
