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  6. Tofu vs. Turkey meat

Tofu vs. Turkey meat — In-Depth Nutrition Comparison

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Important differences between tofu and turkey meat

  • Tofu has more calcium, manganese, copper, and iron; however, turkey meat has more vitamin B3, vitamin B12, vitamin B6, selenium, and vitamin B5.
  • Tofu's daily need coverage for calcium is 67% more.
  • Tofu has 84 times more manganese than turkey meat. Tofu has 1.181mg of manganese, while turkey meat has 0.014mg.
  • Tofu has a higher glycemic index than turkey meat.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Turkey, whole, meat, and skin, cooked, roasted.

Infographic

Tofu vs Turkey meat 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
6
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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more MagnesiumMagnesium +93.3%
Contains more CalciumCalcium +4778.6%
Contains more IronIron +144%
Contains more CopperCopper +306.5%
Contains less SodiumSodium -86.4%
Contains more ManganeseManganese +8335.7%
Contains more ZincZinc +58%
Contains more PhosphorusPhosphorus +17.4%
Contains more SeleniumSelenium +71.3%
~equal in Potassium ~239mg

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +251.1%
Contains more FolateFolate +222.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +175.5%
Contains more Vitamin B3Vitamin B3 +2412.6%
Contains more Vitamin B5Vitamin B5 +612.8%
Contains more Vitamin B6Vitamin B6 +569.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Turkey meat DV% diff.
Calcium 683mg 14mg 67%
Vitamin B3 0.381mg 9.573mg 57%
Manganese 1.181mg 0.014mg 51%
Vitamin B12 0µg 1.02µg 43%
Vitamin B6 0.092mg 0.616mg 40%
Cholesterol 0mg 109mg 36%
Copper 0.378mg 0.093mg 32%
Selenium 17.4µg 29.8µg 23%
Protein 17.27g 28.55g 23%
Iron 2.66mg 1.09mg 20%
Polyunsaturated fat 4.921g 2.119g 19%
Vitamin B5 0.133mg 0.948mg 16%
Choline 87.4mg 16%
Vitamin B2 0.102mg 0.281mg 14%
Fiber 2.3g 0g 9%
Vitamin B1 0.158mg 0.045mg 9%
Zinc 1.57mg 2.48mg 8%
Magnesium 58mg 30mg 7%
Folate 29µg 9µg 5%
Phosphorus 190mg 223mg 5%
Sodium 14mg 103mg 4%
Saturated fat 1.261g 2.155g 4%
Monounsaturated fat 1.925g 2.647g 2%
Calories 144kcal 189kcal 2%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Fats 8.72g 7.39g 2%
Vitamin A 12µg 1%
Carbs 2.78g 0.06g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0.06g N/A
Potassium 237mg 239mg 0%
Vitamin E 0.07mg 0%
Trans fat 0g 0.101g N/A
Tryptophan 0.235mg 0.291mg 0%
Threonine 0.785mg 1.004mg 0%
Isoleucine 0.849mg 0.796mg 0%
Leucine 1.392mg 1.925mg 0%
Lysine 0.883mg 2.282mg 0%
Methionine 0.211mg 0.724mg 0%
Phenylalanine 0.835mg 0.903mg 0%
Valine 0.87mg 0.902mg 0%
Histidine 0.431mg 0.749mg 0%
Omega-3 - EPA 0.008g N/A
Omega-3 - DHA 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more FatsFats +18%
Contains more CarbsCarbs +4533.3%
Contains more OtherOther +191.7%
Contains more ProteinProtein +65.3%
~equal in Water ~63.52g

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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -41.5%
Contains more Poly. FatPolyunsaturated fat +132.2%
Contains more Mono. FatMonounsaturated fat +37.5%

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.