Beef vs. Tofu

Nutrition comparison of Cooked Beef and Tofu

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

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

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

  • Both beef and tofu are high in iron and protein.
  • Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Beef is a great source of potassium.
  • Tofu is an excellent source of calcium.
Detailed nutritional comparison of beef 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.

Image of Beef src
Image of Tofu src

Calories and Carbs

calories

Beef is high in calories and tofu has 73% less calories than beef - beef has 277 calories per 100 grams and tofu has 76 calories.

For macronutrient ratios, beef is lighter in carbs, heavier in fat and similar to tofu for protein. Beef has a macronutrient ratio of 38:0:62 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Tofu
Protein 38% 39%
Carbohydrates ~ 9%
Fat 62% 52%
Alcohol ~ ~

carbohydrates

Both tofu and beef are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and beef does not contain significant amounts.

dietary fiber

Tofu has more dietary fiber than beef - tofu has 0.3g of dietary fiber per 100 grams and beef does not contain significant amounts.

sugar

Tofu and beef contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and beef does not contain significant amounts.

Protein

protein

Both beef and tofu are high in protein. Beef has 214% more protein than tofu - beef has 25.4g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Beef is high in saturated fat and tofu has 91% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

trans fat

Tofu has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and tofu does not contain significant amounts.

cholesterol

Tofu has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and tofu does not contain significant amounts.

Vitamins

Vitamin C

Tofu and beef contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and beef does not contain significant amounts.

Vitamin A

Beef and tofu contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and tofu does not contain significant amounts.

Vitamin D

Beef and tofu contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and tofu does not contain significant amounts.

Vitamin E

Beef and tofu contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.

Vitamin K

Beef and tofu contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.

The B Vitamins

Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and tofu contain significant amounts of thiamin and folate.

Beef Tofu
Thiamin 0.051 MG 0.081 MG
Riboflavin 0.176 MG 0.052 MG
Niacin 4.537 MG 0.195 MG
Pantothenic acid 0.658 MG 0.068 MG
Vitamin B6 0.336 MG 0.047 MG
Folate 11 UG 15 UG
Vitamin B12 2.9 UG ~

Minerals

calcium

Tofu is an excellent source of calcium and it has 900% more calcium than beef - beef has 35mg of calcium per 100 grams and tofu has 350mg of calcium.

iron

Both beef and tofu are high in iron. Tofu has 138% more iron than beef - beef has 2.3mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Beef is a great source of potassium and it has 127% more potassium than tofu - beef has 275mg of potassium per 100 grams and tofu has 121mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than beef per 100 grams.

Beef Tofu
alpha linoleic acid 0.056 G 0.319 G
Total 0.056 G 0.319 G

omega 6s

Comparing omega-6 fatty acids, tofu has more linoleic acid than beef per 100 grams.

Beef Tofu
other omega 6 0.012 G ~
linoleic acid 0.39 G 2.38 G
Total 0.402 G 2.38 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

Cooked Beef 70g

( patty )
Daily Values (%)

Tofu 248g

( cup )
194KCAL 10%
3% calories
188KCAL 9%
carbohydrates >999%
4.6G 2%
dietary fiber >999%
0.74G 3%
sugar >999% 1.5G
13G 20%
8% total fat
12G 19%
5.1G 29%
200% saturated fat
1.7G 10%
6.2G 138% monounsaturated fat 2.6G
0.35G polyunsaturated fat >999% 6.7G
0.82G >999% trans fat
62MG >999% cholesterol
57MG 4%
235% sodium
17MG 1%
Vitamins and Minerals
2.1UG 0.3%
>999% Vitamin A
Vitamin C >999%
0.25MG 0.3%
1.4IU 0.3%
>999% Vitamin D
25MG 3%
calcium >999%
868MG 87%
1.6MG 9%
iron 712%
13MG 74%
13MG 4%
magnesium 469%
74MG 24%
193MG 8%
potassium 55%
300MG 13%
0.04MG 3%
thiamin (Vit B1) 399%
0.2MG 18%
0.12MG 11%
riboflavin (Vit B2) 8%
0.13MG 12%
3.2MG 23%
567% niacin (Vit B3)
0.48MG 4%
0.24MG 18%
100% Vitamin B6
0.12MG 9%
0.46MG 9%
170% pantothenic acid (Vit B5)
0.17MG 3%
7.7UG 2%
folate (Vit B9) 381%
37UG 9%
2UG 85%
>999% Vitamin B12
0.08MG 1%
299% Vitamin E
0.02MG 0.2%
2.1UG 2%
Vitamin K 186%
6UG 7%
18G 36%
protein 11%
20G 40%
54MG 13%
choline 31%
71MG 17%
0.05MG 4%
copper 858%
0.48MG 40%
0.01MG 0.4%
manganese >999%
1.5MG 83%
130MG 19%
phosphorus 85%
241MG 34%
15UG 27%
selenium 47%
22UG 40%
4.3MG 54%
115% zinc
2MG 25%
39G Water 438% 210G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7).

FAQ

Does beef or tofu contain more calories in 100 grams?
Beef is high in calories and tofu has 70% less calories than beef - beef has 277 calories in 100g and tofu has 76 calories.

Is beef or tofu better for protein?
Both beef and tofu are high in protein. Beef has 210% more protein than tofu - beef has 25.4g of protein per 100 grams and tofu has 8.1g of protein.

Does beef or tofu contain more calcium?
Tofu is a rich source of calcium and it has 900% more calcium than beef - beef has 35mg of calcium in 100 grams and tofu has 350mg of calcium.

Does beef or tofu contain more iron?
Both beef and tofu are high in iron. Tofu has 140% more iron than beef - beef has 2.3mg of iron in 100 grams and tofu has 5.4mg of iron.

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