Informational side-by-side cooked comparison of beef and tofu for calories, protein, fat, iron, zinc, vitamin B12 per 100g serving.
| Nutrient (cooked) | Sirloin | Firm Tofu | Diff |
|---|---|---|---|
| Calories | 187 kcal | 76 kcal | +111 kcal |
| Protein | 29.5g | 8.2g | +21.3g |
| Total Fat | 6.7g | 4.8g | +1.9g |
| Saturated Fat | 2.6g | 0.7g | +1.9g |
| Cholesterol | 81mg | 0mg | +81mg |
| Iron | 2mg | 1.6mg | +0.4mg |
| Zinc | 5.6mg | 0.8mg | +4.8mg |
| Vitamin B12 | 1.6µg | 0µg | +1.6µg |
USDA SR Legacy cooked broiled reference
USDA FDC 172475 — tofu, firm (minimal cooking change)
Data and methodology
Both beef and tofu are compared on a per 100g basis. Tofu values are nearly identical raw and cooked since it does not lose moisture the way meat does.
Raw beef uses the same shared dataset as the rest of the site.
Tofu nutrition values come from USDA FoodData Central.
Last reviewed: 2026-06-30. Values from USDA FoodData Central.
Frequently asked
Tofu can replace beef in many dishes for texture, but the nutrition profiles are very different. Tofu has roughly half the protein per 100g, zero B12, significantly less iron (and non-heme rather than heme iron), and no cholesterol. It excels in low-calorie, plant-based contexts.
You would need roughly 200-250g of firm tofu to match the protein in 100g of beef sirloin. Extra-firm tofu narrows the gap slightly with about 10g of protein per 100g.
Yes, tofu contains non-heme iron (1.6-2.0mg per 100g for firm/extra-firm). However, non-heme iron is less bioavailable than the heme iron in beef. Pairing tofu with vitamin C can improve absorption.
Tofu is cheaper per pound, but because it has less protein per 100g, the cost per gram of protein is closer than it appears. Budget ground beef can rival tofu on protein-per-dollar value.
Scale both proteins to the same gram or ounce serving before comparing nutrition.
Toggle between raw and cooked references so you never accidentally mix preparation states.
All nutrition values are maintained from USDA FoodData Central source records.
