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  6. Tofu vs. Cornmeal

Tofu vs. Cornmeal — In-Depth Nutrition Comparison

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How are tofu and cornmeal different?

  • Tofu is richer in calcium, manganese, copper, phosphorus, and selenium, while cornmeal is higher in folate, vitamin B1, vitamin B3, vitamin B2, and iron.
  • Tofu covers your daily need for calcium, 68% more than cornmeal.
  • Tofu contains 7 times more manganese than cornmeal. Tofu contains 1.181mg of manganese, while cornmeal contains 0.174mg.
  • Cornmeal has a higher glycemic index (68) than tofu (15).

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

Infographic

Tofu vs Cornmeal 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.
Tofu
Tofu
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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%
Contains more IronIron +63.9%
Contains less SodiumSodium -50%

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
1
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%
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% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin CVitamin C +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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

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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more ProteinProtein +142.9%
Contains more FatsFats +398.3%
Contains more WaterWater +524.6%
Contains more OtherOther +174.5%
Contains more CarbsCarbs +2757.9%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +393.6%
Contains more Poly. FatPolyunsaturated fat +494.3%
Contains less Sat. FatSaturated fat -82.6%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.