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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
45%
Minerals Daily Need Coverage Score
87%
59%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 7.182g)
Which food is cheaper?
Tofu is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Steak is lower in glycemic index (difference - 15)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.