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  6. Turkey meat vs. Tofu

Turkey meat vs. Tofu — In-Depth Nutrition Comparison

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Important differences between turkey meat and tofu

  • Turkey meat has more vitamin B3, vitamin B12, vitamin B6, selenium, and vitamin B5; however, tofu has more calcium, manganese, copper, and iron.
  • Tofu's daily need coverage for calcium is 67% more.
  • Tofu is lower in cholesterol.
  • Tofu has a higher glycemic index than turkey meat.

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

Infographic

Turkey meat vs Tofu 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
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%
Contains more ZincZinc +58%
Contains more PhosphorusPhosphorus +17.4%
Contains more SeleniumSelenium +71.3%
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%
~equal in Potassium ~237mg

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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +251.1%
Contains more FolateFolate +222.2%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Turkey meat Tofu DV% diff.
Calcium 14mg 683mg 67%
Vitamin B3 9.573mg 0.381mg 57%
Manganese 0.014mg 1.181mg 51%
Vitamin B12 1.02µg 0µg 43%
Vitamin B6 0.616mg 0.092mg 40%
Cholesterol 109mg 0mg 36%
Copper 0.093mg 0.378mg 32%
Selenium 29.8µg 17.4µg 23%
Protein 28.55g 17.27g 23%
Iron 1.09mg 2.66mg 20%
Polyunsaturated fat 2.119g 4.921g 19%
Vitamin B5 0.948mg 0.133mg 16%
Choline 87.4mg 16%
Vitamin B2 0.281mg 0.102mg 14%
Fiber 0g 2.3g 9%
Vitamin B1 0.045mg 0.158mg 9%
Zinc 2.48mg 1.57mg 8%
Magnesium 30mg 58mg 7%
Folate 9µg 29µg 5%
Phosphorus 223mg 190mg 5%
Sodium 103mg 14mg 4%
Saturated fat 2.155g 1.261g 4%
Monounsaturated fat 2.647g 1.925g 2%
Calories 189kcal 144kcal 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 15IU 0IU 2%
Fats 7.39g 8.72g 2%
Vitamin A 12µg 1%
Carbs 0.06g 2.78g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0.06g 0.48g N/A
Potassium 239mg 237mg 0%
Vitamin E 0.07mg 0%
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.235mg 0%
Threonine 1.004mg 0.785mg 0%
Isoleucine 0.796mg 0.849mg 0%
Leucine 1.925mg 1.392mg 0%
Lysine 2.282mg 0.883mg 0%
Methionine 0.724mg 0.211mg 0%
Phenylalanine 0.903mg 0.835mg 0%
Valine 0.902mg 0.87mg 0%
Histidine 0.749mg 0.431mg 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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
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
Contains more ProteinProtein +65.3%
Contains more FatsFats +18%
Contains more CarbsCarbs +4533.3%
Contains more OtherOther +191.7%
~equal in Water ~69.83g

Fat Type Comparison

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

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.