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  6. Chinook salmon vs. Tofu

Chinook salmon vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between chinook salmon and tofu?

  • Chinook salmon is richer in vitamin B12, vitamin B3, selenium, vitamin B6, and phosphorus, yet tofu is richer in calcium, manganese, copper, and iron.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% higher.
  • Chinook salmon has a lower glycemic index than tofu.

We used Fish, salmon, chinook, cooked, dry heat and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Chinook salmon vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Tofu
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +110.3%
Contains more PotassiumPotassium +113.1%
Contains more PhosphorusPhosphorus +95.3%
Contains more SeleniumSelenium +169%
Contains more CalciumCalcium +2339.3%
Contains more IronIron +192.3%
Contains more CopperCopper +613.2%
Contains more ZincZinc +180.4%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +6115.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Tofu
Tofu
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +1950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +51%
Contains more Vitamin B3Vitamin B3 +2536.5%
Contains more Vitamin B5Vitamin B5 +550.4%
Contains more Vitamin B6Vitamin B6 +402.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20.7%
Contains more Vitamin B1Vitamin B1 +259.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chinook salmon Tofu DV% diff.
Vitamin B12 2.87µg 0µg 120%
Calcium 28mg 683mg 66%
Vitamin B3 10.045mg 0.381mg 60%
Selenium 46.8µg 17.4µg 53%
Manganese 0.019mg 1.181mg 51%
Copper 0.053mg 0.378mg 36%
Cholesterol 85mg 0mg 28%
Vitamin B6 0.462mg 0.092mg 28%
Phosphorus 371mg 190mg 26%
Iron 0.91mg 2.66mg 22%
Vitamin A 149µg 17%
Protein 25.72g 17.27g 17%
Magnesium 122mg 58mg 15%
Polyunsaturated fat 2.662g 4.921g 15%
Vitamin B5 0.865mg 0.133mg 15%
Vitamin B1 0.044mg 0.158mg 10%
Monounsaturated fat 5.742g 1.925g 10%
Fiber 0g 2.3g 9%
Zinc 0.56mg 1.57mg 9%
Saturated fat 3.214g 1.261g 9%
Potassium 505mg 237mg 8%
Fats 13.38g 8.72g 7%
Calories 231kcal 144kcal 4%
Vitamin B2 0.154mg 0.102mg 4%
Vitamin C 4.1mg 0.2mg 4%
Sodium 60mg 14mg 2%
Folate 35µg 29µg 2%
Carbs 0g 2.78g 1%
Net carbs 0g 0.48g N/A
Tryptophan 0.288mg 0.235mg 0%
Threonine 1.127mg 0.785mg 0%
Isoleucine 1.185mg 0.849mg 0%
Leucine 2.09mg 1.392mg 0%
Lysine 2.362mg 0.883mg 0%
Methionine 0.761mg 0.211mg 0%
Phenylalanine 1.004mg 0.835mg 0%
Valine 1.325mg 0.87mg 0%
Histidine 0.757mg 0.431mg 0%
Omega-3 - EPA 1.01g N/A
Omega-3 - DHA 0.727g N/A
Omega-3 - DPA 0.296g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more ProteinProtein +48.9%
Contains more FatsFats +53.4%
Contains more CarbsCarbs +∞%
~equal in Water ~69.83g
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +198.3%
Contains less Sat. FatSaturated fat -60.8%
Contains more Poly. FatPolyunsaturated fat +84.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.