Cornmeal vs. Tofu — In-Depth Nutrition Comparison

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How are cornmeal and tofu different?

Cornmeal is richer in folate, vitamin B1, vitamin B3, vitamin B2, and iron, while tofu is higher in calcium, manganese, copper, phosphorus, and selenium.
Tofu covers your daily need for calcium, 68% more than cornmeal.
Cornmeal contains 13 times more vitamin B3 than tofu. Cornmeal contains 4.968mg of vitamin B3, while tofu contains 0.381mg.
Cornmeal has a higher glycemic index (68) than tofu (15).

Cornmeal, degermed, enriched, yellow and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

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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.

Cornmeal

Tofu

Contains more IronIron	+63.9%
Contains less SodiumSodium	-50%

Contains more MagnesiumMagnesium	+81.3%
Contains more CalciumCalcium	+22666.7%
Contains more PotassiumPotassium	+66.9%
Contains more CopperCopper	+397.4%
Contains more ZincZinc	+137.9%
Contains more PhosphorusPhosphorus	+91.9%
Contains more ManganeseManganese	+578.7%
Contains more SeleniumSelenium	+65.7%

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.

Cornmeal

Tofu

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+248.7%
Contains more Vitamin B2Vitamin B2	+274.5%
Contains more Vitamin B3Vitamin B3	+1203.9%
Contains more Vitamin B5Vitamin B5	+80.5%
Contains more Vitamin B6Vitamin B6	+97.8%
Contains more FolateFolate	+620.7%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	3mg	683mg	68%
Folate	209µg	29µg	45%
Manganese	0.174mg	1.181mg	44%
Copper	0.076mg	0.378mg	34%
Vitamin B1	0.551mg	0.158mg	33%
Starch	73.3g		30%
Vitamin B3	4.968mg	0.381mg	29%
Polyunsaturated fat	0.828g	4.921g	27%
Carbs	79.45g	2.78g	26%
Vitamin B2	0.382mg	0.102mg	22%
Iron	4.36mg	2.66mg	21%
Protein	7.11g	17.27g	20%
Phosphorus	99mg	190mg	13%
Selenium	10.5µg	17.4µg	13%
Calories	370kcal	144kcal	11%
Fats	1.75g	8.72g	11%
Zinc	0.66mg	1.57mg	8%
Vitamin B6	0.182mg	0.092mg	7%
Magnesium	32mg	58mg	6%
Fiber	3.9g	2.3g	6%
Saturated fat	0.22g	1.261g	5%
Monounsaturated fat	0.39g	1.925g	4%
Potassium	142mg	237mg	3%
Vitamin B5	0.24mg	0.133mg	2%
Choline	8.6mg		2%
Vitamin A	11µg		1%
Vitamin E	0.12mg		1%
Protein per 100 calories	1.9g	12g	N/A
Calories per 10 g protein	520kcal	83kcal	N/A
Weight per 100 calories	27g	69g	N/A
Unsaturated / Saturated Fat ratio	5.5	5.4	N/A
Vitamin C	0mg	0.2mg	0%
Net carbs	75.55g	0.48g	N/A
Sugar	1.61g		N/A
Sodium	7mg	14mg	0%
Tryptophan	0.038mg	0.235mg	0%
Threonine	0.172mg	0.785mg	0%
Isoleucine	0.242mg	0.849mg	0%
Leucine	1.006mg	1.392mg	0%
Lysine	0.105mg	0.883mg	0%
Methionine	0.162mg	0.211mg	0%
Phenylalanine	0.366mg	0.835mg	0%
Valine	0.337mg	0.87mg	0%
Histidine	0.172mg	0.431mg	0%
Fructose	0.17g		0%