Raw Beef vs. Tofu
Nutrition comparison of Raw Beef and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and tofu:
- Both raw beef and tofu are high in protein.
- Raw beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Raw beef is a great source of potassium.
- Tofu has signficantly less trans fat than raw beef.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw beef is high in calories and tofu has 77% less calories than raw beef - raw beef has 332 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, raw beef is much lighter in protein, lighter in carbs and much heavier in fat compared to tofu per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Tofu | |
|---|---|---|
| Protein | 18% | 39% |
| Carbohydrates | ~ | 9% |
| Fat | 82% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and raw beef are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than raw beef - tofu has 0.3g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Tofu and raw beef contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and tofu are high in protein. Raw beef has 78% more protein than tofu - raw beef has 14.4g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and tofu has 94% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
trans fat
Tofu has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and tofu does not contain significant amounts.
cholesterol
Tofu has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and raw beef contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Raw beef and tofu contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Raw beef and tofu contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Raw beef and tofu contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Raw beef and tofu contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Raw beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both raw beef and tofu contain significant amounts of thiamin and folate.
| Raw Beef | Tofu | |
|---|---|---|
| Thiamin | 0.044 MG | 0.081 MG |
| Riboflavin | 0.151 MG | 0.052 MG |
| Niacin | 3.382 MG | 0.195 MG |
| Pantothenic acid | 0.395 MG | 0.068 MG |
| Vitamin B6 | 0.278 MG | 0.047 MG |
| Folate | 9 UG | 15 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Tofu is an excellent source of calcium and it has 13 times more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 227% more iron than raw beef - raw beef has 1.6mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Raw beef is a great source of potassium and it has 80% more potassium than tofu - raw beef has 218mg 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 raw beef per 100 grams.
| Raw Beef | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.319 G |
| Total | 0.084 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Tofu | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 2.38 G |
| Total | 0.596 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.
Raw Beef 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 raw beef or tofu contain more calories in 100 grams?Raw beef is high in calories and tofu has 80% less calories than raw beef - raw beef has 332 calories in 100g and tofu has 76 calories.
Is raw beef or tofu better for protein?
Both raw beef and tofu are high in protein. Raw beef has 80% more protein than tofu - raw beef has 14.4g of protein per 100 grams and tofu has 8.1g of protein.
Does raw beef or tofu contain more calcium?
Tofu is a rich source of calcium and it has 13 times more calcium than raw beef - raw beef has 24mg of calcium in 100 grams and tofu has 350mg of calcium.
Does raw beef or tofu contain more iron?
Tofu is an abundant source of iron and it has 230% more iron than raw beef - raw beef has 1.6mg of iron in 100 grams and tofu has 5.4mg of iron.