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Tofu vs. Beef — In-Depth Nutrition Comparison

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Summary of differences between tofu and beef

  • Tofu has more calcium, manganese, and copper; however, beef is higher in vitamin B12, vitamin B6, vitamin B3, vitamin B2, zinc, and selenium.
  • Beef covers your daily need for vitamin B12, 175% more than tofu.
  • Tofu has 131 times more manganese than beef. While tofu has 1.181mg of manganese, beef has only 0.009mg.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Tofu vs Beef infographic
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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.
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%
Beef
Beef
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +314.3%
Contains more CalciumCalcium +5153.8%
Contains more CopperCopper +289.7%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +13022.2%
Contains more PotassiumPotassium +48.5%
Contains more IronIron +14.3%
Contains more ZincZinc +135.7%
Contains more PhosphorusPhosphorus +36.3%
Contains more SeleniumSelenium +46%

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Beef
Beef
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 0.67% 5% 19% 92% 108% 29% 154% 526% 4% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +113.5%
Contains more FolateFolate +314.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +292.2%
Contains more Vitamin B3Vitamin B3 +1411.8%
Contains more Vitamin B5Vitamin B5 +261.7%
Contains more Vitamin B6Vitamin B6 +627.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Beef DV% diff.
Vitamin B12 0µg 4.21µg 175%
Calcium 683mg 13mg 67%
Manganese 1.181mg 0.009mg 51%
Vitamin B6 0.092mg 0.669mg 44%
Vitamin B3 0.381mg 5.76mg 34%
Copper 0.378mg 0.097mg 31%
Polyunsaturated fat 4.921g 0.532g 29%
Cholesterol 0mg 85mg 28%
Vitamin B2 0.102mg 0.4mg 23%
Protein 17.27g 27.55g 21%
Zinc 1.57mg 3.7mg 19%
Selenium 17.4µg 25.4µg 15%
Choline 75.6mg 14%
Magnesium 58mg 14mg 10%
Phosphorus 190mg 259mg 10%
Fiber 2.3g 0g 9%
Vitamin B1 0.158mg 0.074mg 7%
Vitamin B5 0.133mg 0.481mg 7%
Folate 29µg 7µg 6%
Saturated fat 1.261g 2.595g 6%
Iron 2.66mg 3.04mg 5%
Fats 8.72g 6.54g 3%
Potassium 237mg 352mg 3%
Sodium 14mg 54mg 2%
Vitamin E 0.25mg 2%
Monounsaturated fat 1.925g 2.734g 2%
Calories 144kcal 169kcal 1%
Carbs 2.78g 0g 1%
Vitamin D 0µg 0.1µg 1%
Vitamin K 1.6µg 1%
Protein per 100 calories 12g 16g N/A
Calories per 10 g protein 83kcal 61kcal N/A
Weight per 100 calories 69g 59g N/A
Unsaturated / Saturated Fat ratio 5.4 1.3 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Vitamin D* 0 IU 3 IU 0%
Vitamin A 2µg 0%
Trans fat 0g 0.375g N/A
Tryptophan 0.235mg 0.359mg 0%
Threonine 0.785mg 1.534mg 0%
Isoleucine 0.849mg 1.52mg 0%
Leucine 1.392mg 2.833mg 0%
Lysine 0.883mg 3.178mg 0%
Methionine 0.211mg 0.871mg 0%
Phenylalanine 0.835mg 1.299mg 0%
Valine 0.87mg 1.603mg 0%
Histidine 0.431mg 1.244mg 0%
Omega-3 - EPA 0.002g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beef
Beef
1
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more FatsFats +33.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +600%
Contains more ProteinProtein +59.5%
~equal in Water ~65.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains less Sat. FatSaturated fat -51.4%
Contains more Poly. FatPolyunsaturated fat +825%
Contains more Mono. FatMonounsaturated fat +42%

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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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.