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  6. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs. Beef, ground, 90% lean meat / 10% fat, raw

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs. Beef, ground, 90% lean meat / 10% fat, raw — In-Depth Nutrition Comparison

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How are Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Beef, ground, 90% lean meat / 10% fat, raw different?

  • Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) is higher in Manganese, however, Beef, ground, 90% lean meat / 10% fat, raw is richer in Vitamin B12, Zinc, Vitamin B3, Vitamin B6, Iron, Selenium, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Beef, ground, 90% lean meat / 10% fat, raw is 92% higher.
  • Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 39 times more Manganese than Beef, ground, 90% lean meat / 10% fat, raw. While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 0.389mg of Manganese, Beef, ground, 90% lean meat / 10% fat, raw contains only 0.01mg.
  • Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has less Saturated Fat.

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Beef, ground, 90% lean meat / 10% fat, raw are the varieties used in this article.

Infographic

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Beef, ground, 90% lean meat / 10% fat, raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 33% 11% 42% 52% 17% 39% 1% 51% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3.6% 28% 84% 24% 131% 79% 8.6% 1.3% 91%
Contains more MagnesiumMagnesium +35%
Contains more CalciumCalcium +825%
Contains more CopperCopper +118.1%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +3790%
Contains more PotassiumPotassium +167.5%
Contains more IronIron +101.8%
Contains more ZincZinc +648.4%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +86.5%

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.
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% 0.42% 0.2% 0% 12% 8.5% 10% 3.1% 12% 0% 5% 33% 15%
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% 0.84% 3.4% 3% 11% 35% 95% 36% 85% 276% 2% 4.5% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin KVitamin K +150%
Contains more FolateFolate +633.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin E Vitamin E +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +308.1%
Contains more Vitamin B3Vitamin B3 +848%
Contains more Vitamin B5Vitamin B5 +1078.4%
Contains more Vitamin B6Vitamin B6 +609.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +141.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 4% 87%
Protein: 7.17 g
Fats: 3.69 g
Carbs: 1.18 g
Water: 87.26 g
Other: 0.7 g
20% 10% 69%
Protein: 20 g
Fats: 10 g
Carbs: 0 g
Water: 69.45 g
Other: 0.55 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.6%
Contains more OtherOther +27.3%
Contains more ProteinProtein +178.9%
Contains more FatsFats +171%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated Fat: Sat. Fat 0.533 g
Monounsaturated Fat: Mono. Fat 0.814 g
Polyunsaturated fat: Poly. Fat 2.081 g
46% 50% 4%
Saturated Fat: Sat. Fat 3.927 g
Monounsaturated Fat: Mono. Fat 4.194 g
Polyunsaturated fat: Poly. Fat 0.345 g
Contains less Sat. FatSaturated Fat -86.4%
Contains more Poly. FatPolyunsaturated fat +503.2%
Contains more Mono. FatMonounsaturated Fat +415.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) Beef, ground, 90% lean meat / 10% fat, raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) Beef, ground, 90% lean meat / 10% fat, raw Opinion
Calories 61kcal 176kcal Beef, ground, 90% lean meat / 10% fat, raw
Protein 7.17g 20g Beef, ground, 90% lean meat / 10% fat, raw
Fats 3.69g 10g Beef, ground, 90% lean meat / 10% fat, raw
Vitamin C 0.2mg 0mg Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Net carbs 0.98g 0g Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Carbs 1.18g 0g Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Cholesterol 0mg 65mg Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin D 0IU 3IU Beef, ground, 90% lean meat / 10% fat, raw
Magnesium 27mg 20mg Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Calcium 111mg 12mg Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Potassium 120mg 321mg Beef, ground, 90% lean meat / 10% fat, raw
Iron 1.11mg 2.24mg Beef, ground, 90% lean meat / 10% fat, raw
Sugar 0.7g 0g Beef, ground, 90% lean meat / 10% fat, raw
Fiber 0.2g 0g Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Copper 0.157mg 0.072mg Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Zinc 0.64mg 4.79mg Beef, ground, 90% lean meat / 10% fat, raw
Phosphorus 92mg 184mg Beef, ground, 90% lean meat / 10% fat, raw
Sodium 8mg 66mg Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin A 7IU 14IU Beef, ground, 90% lean meat / 10% fat, raw
Vitamin A RAE 0µg 4µg Beef, ground, 90% lean meat / 10% fat, raw
Vitamin E 0.01mg 0.17mg Beef, ground, 90% lean meat / 10% fat, raw
Vitamin D 0µg 0.1µg Beef, ground, 90% lean meat / 10% fat, raw
Manganese 0.389mg 0.01mg Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Selenium 8.9µg 16.6µg Beef, ground, 90% lean meat / 10% fat, raw
Vitamin B1 0.047mg 0.042mg Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin B2 0.037mg 0.151mg Beef, ground, 90% lean meat / 10% fat, raw
Vitamin B3 0.535mg 5.072mg Beef, ground, 90% lean meat / 10% fat, raw
Vitamin B5 0.051mg 0.601mg Beef, ground, 90% lean meat / 10% fat, raw
Vitamin B6 0.052mg 0.369mg Beef, ground, 90% lean meat / 10% fat, raw
Vitamin B12 0µg 2.21µg Beef, ground, 90% lean meat / 10% fat, raw
Vitamin K 2µg 0.8µg Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Folate 44µg 6µg Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Trans Fat 0g 0.54g Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Choline 27.4mg 66.1mg Beef, ground, 90% lean meat / 10% fat, raw
Saturated Fat 0.533g 3.927g Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Monounsaturated Fat 0.814g 4.194g Beef, ground, 90% lean meat / 10% fat, raw
Polyunsaturated fat 2.081g 0.345g Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Tryptophan 0.102mg 0.102mg
Threonine 0.268mg 0.775mg Beef, ground, 90% lean meat / 10% fat, raw
Isoleucine 0.324mg 0.885mg Beef, ground, 90% lean meat / 10% fat, raw
Leucine 0.498mg 1.56mg Beef, ground, 90% lean meat / 10% fat, raw
Lysine 0.431mg 1.658mg Beef, ground, 90% lean meat / 10% fat, raw
Methionine 0.084mg 0.515mg Beef, ground, 90% lean meat / 10% fat, raw
Phenylalanine 0.319mg 0.781mg Beef, ground, 90% lean meat / 10% fat, raw
Valine 0.331mg 0.983mg Beef, ground, 90% lean meat / 10% fat, raw
Histidine 0.191mg 0.65mg Beef, ground, 90% lean meat / 10% fat, raw
Omega-3 - ALA 0.036g Beef, ground, 90% lean meat / 10% fat, raw
Omega-6 - Gamma-linoleic acid 0.01g Beef, ground, 90% lean meat / 10% fat, raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) Beef, ground, 90% lean meat / 10% fat, raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
8%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
45%
Beef, ground, 90% lean meat / 10% fat, raw
Minerals Daily Need Coverage Score
31%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
46%
Beef, ground, 90% lean meat / 10% fat, raw

Comparison summary

Which food is lower in Cholesterol?
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Cholesterol (difference - 65mg)
Which food contains less Sodium?
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains less Sodium (difference - 58mg)
Which food is lower in Saturated Fat?
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Saturated Fat (difference - 3.394g)
Which food is lower in Sugar?
Beef, ground, 90% lean meat / 10% fat, raw
Beef, ground, 90% lean meat / 10% fat, raw is lower in Sugar (difference - 0.7g)
Which food is richer in vitamins?
Beef, ground, 90% lean meat / 10% fat, raw
Beef, ground, 90% lean meat / 10% fat, raw is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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, soft, prepared with calcium sulfate and magnesium chloride (nigari) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172449/nutrients
  2. Beef, ground, 90% lean meat / 10% fat, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174030/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.