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Tofu vs Sardine - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 300mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.837g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $7)
Which food contains less Sugars?
Sardine
Sardine contains less Sugars (difference - 0.62g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Sardine
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Tofu
68
Sardine
Mineral Summary Score
38
Tofu
58
Sardine

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
Contains more Iron +83.6%
Contains less Sodium -97.7%
Contains more Potassium +228.1%
Contains more Magnesium +30%
Contains more Zinc +63.8%
Contains more Phosphorus +405.2%
Equal in Calcium - 382
Equal in Copper - 0.186
Contains more Iron +83.6%
Contains less Sodium -97.7%
Contains more Potassium +228.1%
Contains more Magnesium +30%
Contains more Zinc +63.8%
Contains more Phosphorus +405.2%
Equal in Calcium - 382
Equal in Copper - 0.186

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
2
:
Contains more Vitamin C +∞%
Contains more Vitamin D +∞%
Contains more Vitamin A +27.1%
Contains more Vitamin E +20300%
Contains more Vitamin B2 +336.5%
Contains more Vitamin B3 +2589.7%
Contains more Vitamin B5 +844.1%
Contains more Vitamin B6 +255.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.08
Equal in Vitamin K - 2.6
Contains more Vitamin C +∞%
Contains more Vitamin D +∞%
Contains more Vitamin A +27.1%
Contains more Vitamin E +20300%
Contains more Vitamin B2 +336.5%
Contains more Vitamin B3 +2589.7%
Contains more Vitamin B5 +844.1%
Contains more Vitamin B6 +255.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.08
Equal in Vitamin K - 2.6

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
48%
Tofu
148%
Sardine
Carbohydrates
2%
Tofu
0%
Sardine
Fats
22%
Tofu
53%
Sardine

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Sardine Opinion
Calories 76 208 Sardine
Protein 8.08 24.62 Sardine
Fats 4.78 11.45 Sardine
Vitamin C 0.1 0 Tofu
Carbs 1.87 0 Tofu
Cholesterol 0 142 Tofu
Vitamin D 0 193 Sardine
Iron 5.36 2.92 Tofu
Calcium 350 382 Sardine
Potassium 121 397 Sardine
Magnesium 30 39 Sardine
Sugars 0.62 0 Tofu
Fiber 0.3 0 Tofu
Copper 0.193 0.186 Tofu
Zinc 0.8 1.31 Sardine
Starch
Phosphorus 97 490 Sardine
Sodium 7 307 Tofu
Vitamin A 85 108 Sardine
Vitamin E 0.01 2.04 Sardine
Vitamin D 0 4.8 Sardine
Vitamin B1 0.081 0.08 Tofu
Vitamin B2 0.052 0.227 Sardine
Vitamin B3 0.195 5.245 Sardine
Vitamin B5 0.068 0.642 Sardine
Vitamin B6 0.047 0.167 Sardine
Vitamin B12 0 8.94 Sardine
Vitamin K 2.4 2.6 Sardine
Folic acid (B9) 0 0
Trans Fat 0 Sardine
Saturated Fat 0.691 1.528 Tofu
Monounsaturated Fat 1.056 3.869 Sardine
Polyunsaturated fat 2.699 5.148 Sardine
Tryptophan 0.12 0.276 Sardine
Threonine 0.402 1.079 Sardine
Isoleucine 0.435 1.134 Sardine
Leucine 0.713 2.001 Sardine
Lysine 0.452 2.26 Sardine
Methionine 0.108 0.729 Sardine
Phenylalanine 0.428 0.961 Sardine
Valine 0.446 1.268 Sardine
Histidine 0.221 0.725 Sardine
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.