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Tofu vs. Veggie burger — In-Depth Nutrition Comparison

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Summary of differences between tofu and veggie burgers

  • Tofu has more calcium and copper; however, veggie burgers are higher in vitamin B1, vitamin B12, folate, vitamin B3, vitamin B6, vitamin B2, and fiber.
  • Veggie burgers cover your daily need for vitamin B1, 208% more than tofu.
  • Tofu has 5 times more calcium than veggie burgers. While tofu has 683mg of calcium, veggie burgers have only 136mg.
  • Tofu has less sodium.
  • The glycemic index of veggie burgers is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Veggie burgers or soyburgers, unprepared.

Infographic

Tofu vs Veggie burger 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
5
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more CalciumCalcium +402.2%
Contains more CopperCopper +89%
Contains more ZincZinc +24.6%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +24.2%
Contains more PotassiumPotassium +40.5%
Contains more SeleniumSelenium +29.9%
~equal in Magnesium ~56mg
~equal in Iron ~2.41mg
~equal in Phosphorus ~206mg

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
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 0.67% 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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin CVitamin C +2150%
Contains more Vitamin B1Vitamin B1 +1577.8%
Contains more Vitamin B2Vitamin B2 +139.2%
Contains more Vitamin B3Vitamin B3 +885%
Contains more Vitamin B5Vitamin B5 +117.3%
Contains more Vitamin B6Vitamin B6 +229.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +327.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Veggie burger DV% diff.
Vitamin B1 0.158mg 2.651mg 208%
Vitamin B12 0µg 2.01µg 84%
Calcium 683mg 136mg 55%
Folate 29µg 124µg 24%
Sodium 14mg 569mg 24%
Vitamin B3 0.381mg 3.753mg 21%
Copper 0.378mg 0.2mg 20%
Polyunsaturated fat 4.921g 2.023g 19%
Vitamin B6 0.092mg 0.303mg 16%
Vitamin B2 0.102mg 0.244mg 11%
Manganese 1.181mg 0.951mg 10%
Fiber 2.3g 4.9g 10%
Selenium 17.4µg 22.6µg 9%
Vitamin C 0.2mg 4.5mg 5%
Vitamin K 4.2µg 4%
Choline 19.4mg 4%
Carbs 2.78g 14.27g 4%
Fats 8.72g 6.3g 4%
Zinc 1.57mg 1.26mg 3%
Iron 2.66mg 2.41mg 3%
Potassium 237mg 333mg 3%
Vitamin B5 0.133mg 0.289mg 3%
Protein 17.27g 15.7g 3%
Calories 144kcal 177kcal 2%
Vitamin E 0.23mg 2%
Phosphorus 190mg 206mg 2%
Starch 5.78g 2%
Cholesterol 0mg 5mg 2%
Saturated fat 1.261g 1.44g 1%
Net carbs 0.48g 9.37g N/A
Magnesium 58mg 56mg 0%
Sugar 1.07g N/A
Vitamin A 1µg 0%
Monounsaturated fat 1.925g 1.778g 0%
Tryptophan 0.235mg 0.162mg 0%
Threonine 0.785mg 0.605mg 0%
Isoleucine 0.849mg 0.78mg 0%
Leucine 1.392mg 1.399mg 0%
Lysine 0.883mg 1.004mg 0%
Methionine 0.211mg 0.291mg 0%
Phenylalanine 0.835mg 0.885mg 0%
Valine 0.87mg 0.89mg 0%
Histidine 0.431mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g 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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more FatsFats +38.4%
Contains more WaterWater +14.1%
Contains more CarbsCarbs +413.3%
Contains more OtherOther +80%
~equal in Protein ~15.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -12.4%
Contains more Poly. FatPolyunsaturated fat +143.3%
~equal in Monounsaturated fat ~1.778g

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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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.