Tofu contains more protein than ground beef when comparing equal amounts of calories.

This comparison uses nutrient density to measure food value. According to the USDA, 100 grams of firm tofu has about 83 calories and 10 grams of protein. The same weight of 80% lean ground beef has about 250 calories and 17 grams of protein. Beef has more protein by weight, but its high fat content makes it much higher in calories.Tofu is made from curdled soy milk. It is a complete protein because it contains all nine essential amino acids. Most plant foods do not have all these amino acids. A 2020 study in the Journal of the American Medical Association linked plant proteins to better heart health.Tofu has no cholesterol and very little saturated fat. Producing tofu uses fewer resources than raising cattle. One kilogram of beef requires 15,000 liters of water. One kilogram of soy requires only 2,000 liters of water. Tofu also contains minerals like calcium and manganese.