Big Mac vs. Tofu

Nutrition comparison of Big Mac and Tofu


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of big mac versus tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in big mac and tofu:

  • Both big mac and tofu are high in calcium and protein.
  • Big mac has more thiamin, riboflavin, niacin, folate and Vitamin B12, however, tofu contains more pantothenic acid and Vitamin B6.
  • Tofu has 4.5 times less saturated fat than big mac.
  • Tofu has 9.7 times less carbohydrates than big mac.
  • Tofu is an excellent source of iron.
Detailed nutritional comparison of big mac and tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Big Mac (McDONALD'S, BIG MAC) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.


Image of Big Mac src
Image of Tofu src

Calories and Carbs

calories

Big mac is high in calories and tofu has 70% less calories than big mac - big mac has 257 calories per 100 grams and tofu has 76 calories.

For macronutrient ratios, big mac is much lighter in protein, much heavier in carbs and similar to tofu for fat. Big mac has a macronutrient ratio of 18:31:51 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Big Mac Tofu
Protein 18% 39%
Carbohydrates 31% 9%
Fat 51% 52%
Alcohol ~ ~

carbohydrates

Tofu has 9.7 times less carbohydrates than big mac - big mac has 20.1g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.

dietary fiber

Big mac has 433% more dietary fiber than tofu - big mac has 1.6g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.

sugar

Big mac and tofu contain similar amounts of sugar - big mac has 4g of sugar per 100 grams and tofu has 0.62g of sugar.

Protein

protein

Both big mac and tofu are high in protein. Big mac has 46% more protein than tofu - big mac has 11.8g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Tofu has 4.5 times less saturated fat than big mac - big mac has 3.8g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

cholesterol

Tofu has less cholesterol than big mac - big mac has 36mg of cholesterol per 100 grams and tofu does not contain significant amounts.

Vitamins

Vitamin C

Big mac and tofu contain similar amounts of Vitamin C - big mac has 0.4mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.

Vitamin A

Tofu has more Vitamin A than big mac - tofu has 25.5ug of Vitamin A per 100 grams and big mac does not contain significant amounts.

Vitamin E

Tofu and big mac contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and big mac does not contain significant amounts.

Vitamin K

Tofu and big mac contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and big mac does not contain significant amounts.

The B Vitamins

Big mac has more thiamin, riboflavin, niacin, folate and Vitamin B12, however, tofu contains more pantothenic acid and Vitamin B6.

Big Mac Tofu
Thiamin 0.176 MG 0.081 MG
Riboflavin 0.209 MG 0.052 MG
Niacin 3.384 MG 0.195 MG
Pantothenic acid ~ 0.068 MG
Vitamin B6 ~ 0.047 MG
Folate 46 UG 15 UG
Vitamin B12 0.88 UG ~

Minerals

calcium

Both big mac and tofu are high in calcium. Tofu has 202% more calcium than big mac - big mac has 116mg of calcium per 100 grams and tofu has 350mg of calcium.

iron

Tofu is an excellent source of iron and it has 168% more iron than big mac - big mac has 2mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Big mac has 50% more potassium than tofu - big mac has 181mg of potassium per 100 grams and tofu has 121mg of potassium.




Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Big Mac or Tofu .

Note: The specific food items compared are: Big Mac (McDONALD'S, BIG MAC) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

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FAQ

Does big mac or tofu contain more calories in 100 grams?
Big mac is high in calories and tofu has 70% less calories than big mac - big mac has 257 calories in 100g and tofu has 76 calories.

Is big mac or tofu better for protein?
Both big mac and tofu are high in protein. Big mac has 50% more protein than tofu - big mac has 11.8g of protein per 100 grams and tofu has 8.1g of protein.

Does big mac or tofu have more carbohydrates?
By weight, tofu has 9.7 times fewer carbohydrates than big mac - big mac has 20.1g of carbs for 100g and tofu has 1.9g of carbohydrates.

Does big mac or tofu contain more calcium?
Both big mac and tofu are high in calcium. Tofu has 200% more calcium than big mac - big mac has 116mg of calcium in 100 grams and tofu has 350mg of calcium.

Does big mac or tofu contain more iron?
Tofu is an abundant source of iron and it has 170% more iron than big mac - big mac has 2mg of iron in 100 grams and tofu has 5.4mg of iron.

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