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.
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.
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 common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Big Mac g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.