Tofu vs. Veal — In-Depth Nutrition Comparison
Compare
How are tofu and veal different?
- Tofu is higher in calcium, manganese, copper, and iron; however, veal is richer in vitamin B12, vitamin B3, vitamin B6, zinc, and vitamin B5.
- Daily need coverage for calcium for tofu is 67% higher.
- Tofu contains 34 times more manganese than veal. While tofu contains 1.181mg of manganese, veal contains only 0.035mg.
- Veal has a lower glycemic index (0) than tofu (15).
Tofu, raw, firm, prepared with calcium sulfate and Veal, ground, cooked, broiled are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +141.7% |
| Contains more CalciumCalcium | +3917.6% |
| Contains more IronIron | +168.7% |
| Contains more CopperCopper | +267% |
| Contains less SodiumSodium | -83.1% |
| Contains more ManganeseManganese | +3274.3% |
| Contains more SeleniumSelenium | +27% |
| Contains more PotassiumPotassium | +42.2% |
| Contains more ZincZinc | +146.5% |
| Contains more PhosphorusPhosphorus | +14.2% |
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 | +125.7% |
| Contains more FolateFolate | +163.6% |
| Contains more Vitamin B2Vitamin B2 | +164.7% |
| Contains more Vitamin B3Vitamin B3 | +2007.6% |
| Contains more Vitamin B5Vitamin B5 | +772.2% |
| Contains more Vitamin B6Vitamin B6 | +323.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 17mg | 67% |
| Vitamin B12 | 0µg | 1.27µg | 53% |
| Manganese | 1.181mg | 0.035mg | 50% |
| Vitamin B3 | 0.381mg | 8.03mg | 48% |
| Cholesterol | 0mg | 103mg | 34% |
| Copper | 0.378mg | 0.103mg | 31% |
| Polyunsaturated fat | 4.921g | 0.55g | 29% |
| Vitamin B6 | 0.092mg | 0.39mg | 23% |
| Vitamin B5 | 0.133mg | 1.16mg | 21% |
| Iron | 2.66mg | 0.99mg | 21% |
| Zinc | 1.57mg | 3.87mg | 21% |
| Choline | 95mg | 17% | |
| Protein | 17.27g | 24.38g | 14% |
| Vitamin B2 | 0.102mg | 0.27mg | 13% |
| Fiber | 2.3g | 0g | 9% |
| Saturated fat | 1.261g | 3.04g | 8% |
| Magnesium | 58mg | 24mg | 8% |
| Selenium | 17.4µg | 13.7µg | 7% |
| Vitamin B1 | 0.158mg | 0.07mg | 7% |
| Folate | 29µg | 11µg | 5% |
| Phosphorus | 190mg | 217mg | 4% |
| Potassium | 237mg | 337mg | 3% |
| Sodium | 14mg | 83mg | 3% |
| Fats | 8.72g | 7.56g | 2% |
| Monounsaturated fat | 1.925g | 2.84g | 2% |
| Calories | 144kcal | 172kcal | 1% |
| Vitamin K | 1.2µg | 1% | |
| Vitamin E | 0.15mg | 1% | |
| Carbs | 2.78g | 0g | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 0g | N/A |
| Tryptophan | 0.235mg | 0.247mg | 0% |
| Threonine | 0.785mg | 1.065mg | 0% |
| Isoleucine | 0.849mg | 1.201mg | 0% |
| Leucine | 1.392mg | 1.94mg | 0% |
| Lysine | 0.883mg | 2.009mg | 0% |
| Methionine | 0.211mg | 0.569mg | 0% |
| Phenylalanine | 0.835mg | 0.984mg | 0% |
| Valine | 0.87mg | 1.347mg | 0% |
| Histidine | 0.431mg | 0.885mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +15.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +41.2% |
~equal in
Water
~66.76g
~equal in
Other
~1.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -58.5% |
| Contains more Poly. FatPolyunsaturated fat | +794.7% |
| Contains more Mono. FatMonounsaturated fat | +47.5% |
