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  6. Veggie burger vs. Tofu

Veggie burger vs. Tofu — In-Depth Nutrition Comparison

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The main differences between veggie burgers and tofu

  • Veggie burgers are richer in vitamin B1, vitamin B12, folate, selenium, vitamin B3, vitamin B6, and fiber, yet tofu is richer in iron and calcium.
  • Daily need coverage for vitamin B1 for veggie burgers is 214% higher.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than veggie burgers.

Food types used in this article are Veggie burgers or soyburgers, unprepared and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Tofu
Tofu
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +86.7%
Contains more PotassiumPotassium +175.2%
Contains more ZincZinc +57.5%
Contains more PhosphorusPhosphorus +112.4%
Contains more ManganeseManganese +57.2%
Contains more SeleniumSelenium +153.9%
Contains more CalciumCalcium +157.4%
Contains more IronIron +122.4%
Contains less SodiumSodium -98.8%
~equal in Copper ~0.193mg

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Tofu
Tofu
1
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +4400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B1Vitamin B1 +3172.8%
Contains more Vitamin B2Vitamin B2 +369.2%
Contains more Vitamin B3Vitamin B3 +1824.6%
Contains more Vitamin B5Vitamin B5 +325%
Contains more Vitamin B6Vitamin B6 +544.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +75%
Contains more FolateFolate +726.7%
Contains more CholineCholine +48.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Veggie burger Tofu DV% diff.
Vitamin B1 2.651mg 0.081mg 214%
Vitamin B12 2.01µg 0µg 84%
Iron 2.41mg 5.36mg 37%
Folate 124µg 15µg 27%
Selenium 22.6µg 8.9µg 25%
Sodium 569mg 7mg 24%
Vitamin B3 3.753mg 0.195mg 22%
Calcium 136mg 350mg 21%
Vitamin B6 0.303mg 0.047mg 20%
Fiber 4.9g 0.3g 18%
Phosphorus 206mg 97mg 16%
Vitamin B2 0.244mg 0.052mg 15%
Protein 15.7g 8.08g 15%
Manganese 0.951mg 0.605mg 15%
Magnesium 56mg 30mg 6%
Potassium 333mg 121mg 6%
Polyunsaturated fat 2.023g 2.699g 5%
Calories 177kcal 76kcal 5%
Vitamin C 4.5mg 0.1mg 5%
Zinc 1.26mg 0.8mg 4%
Vitamin B5 0.289mg 0.068mg 4%
Carbs 14.27g 1.87g 4%
Saturated fat 1.44g 0.691g 3%
Fats 6.3g 4.78g 2%
Starch 5.78g 2%
Cholesterol 5mg 0mg 2%
Vitamin K 4.2µg 2.4µg 2%
Choline 19.4mg 28.8mg 2%
Monounsaturated fat 1.778g 1.056g 2%
Copper 0.2mg 0.193mg 1%
Vitamin E 0.23mg 0.01mg 1%
Net carbs 9.37g 1.57g N/A
Sugar 1.07g 0.62g N/A
Vitamin A 1µg 0%
Tryptophan 0.162mg 0.12mg 0%
Threonine 0.605mg 0.402mg 0%
Isoleucine 0.78mg 0.435mg 0%
Leucine 1.399mg 0.713mg 0%
Lysine 1.004mg 0.452mg 0%
Methionine 0.291mg 0.108mg 0%
Phenylalanine 0.885mg 0.428mg 0%
Valine 0.89mg 0.446mg 0%
Histidine 0.465mg 0.221mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +94.3%
Contains more FatsFats +31.8%
Contains more CarbsCarbs +663.1%
Contains more OtherOther +250%
Contains more WaterWater +38.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +68.4%
Contains less Sat. FatSaturated fat -52%
Contains more Poly. FatPolyunsaturated fat +33.4%

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.