Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and fried tofu:
Both raw beef and fried tofu are high in calories. Raw beef has 23% more calories than fried tofu - raw beef has 332 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, raw beef is lighter in protein, lighter in carbs and heavier in fat compared to fried tofu per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Raw Beef | Fried Tofu | |
---|---|---|
Protein | 18% | 26% |
Carbohydrates | ~ | 12% |
Fat | 82% | 62% |
Alcohol | ~ | ~ |
Raw beef has less carbohydrates than fried tofu - fried tofu has 8.9g of total carbs per 100 grams and raw beef does not contain significant amounts.
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than raw beef - fried tofu has 3.9g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
Raw beef has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and raw beef does not contain significant amounts.
Both raw beef and fried tofu are high in protein. Fried tofu has 31% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and fried tofu has 18.8g of protein.
Raw beef is high in saturated fat and fried tofu has 75% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
Fried tofu has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and fried tofu does not contain significant amounts.
Fried tofu has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Raw beef and fried tofu contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Raw beef and fried tofu contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Raw beef and fried tofu contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Raw beef and fried tofu contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
Fried tofu has more thiamin and folate, however, raw beef contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
Raw Beef | Fried Tofu | |
---|---|---|
Thiamin | 0.044 MG | 0.17 MG |
Riboflavin | 0.151 MG | 0.05 MG |
Niacin | 3.382 MG | 0.1 MG |
Pantothenic acid | 0.395 MG | 0.14 MG |
Vitamin B6 | 0.278 MG | 0.099 MG |
Folate | 9 UG | 27 UG |
Vitamin B12 | 2.07 UG | ~ |
Fried tofu is an excellent source of calcium and it has 14 times more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and fried tofu has 372mg of calcium.
Fried tofu is an excellent source of iron and it has 197% more iron than raw beef - raw beef has 1.6mg of iron per 100 grams and fried tofu has 4.9mg of iron.
Raw beef is a great source of potassium and it has 49% more potassium than fried tofu - raw beef has 218mg of potassium per 100 grams and fried tofu has 146mg of potassium.
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than raw beef per 100 grams.
Raw Beef | Fried Tofu | |
---|---|---|
alpha linoleic acid | 0.084 G | 1.346 G |
Total | 0.084 G | 1.346 G |
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than raw beef per 100 grams.
Raw Beef | Fried Tofu | |
---|---|---|
other omega 6 | 0.019 G | ~ |
linoleic acid | 0.577 G | 10.044 G |
Total | 0.596 G | 10.044 G |
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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Fried Tofu (Tofu, fried) .
Raw Beef g
()
|
Daily Values (%) |
Fried Tofu g
()
|
|||||
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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 % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
|
5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
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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 | |||