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  6. Chinook salmon vs. Tofu

Chinook salmon vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between chinook salmon and tofu?

  • Chinook salmon is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and magnesium, yet tofu is higher in iron, calcium, and manganese.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% more.
  • The glycemic index of chinook salmon is lower.

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

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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +306.7%
Contains more PotassiumPotassium +317.4%
Contains more PhosphorusPhosphorus +282.5%
Contains more SeleniumSelenium +425.8%
Contains more CalciumCalcium +1150%
Contains more IronIron +489%
Contains more CopperCopper +264.2%
Contains more ZincZinc +42.9%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +3084.2%

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
4
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +4000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +196.2%
Contains more Vitamin B3Vitamin B3 +5051.3%
Contains more Vitamin B5Vitamin B5 +1172.1%
Contains more Vitamin B6Vitamin B6 +883%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
Contains more Vitamin B1Vitamin B1 +84.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinook salmon Tofu DV% diff.
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 8.9µg 69%
Vitamin B3 10.045mg 0.195mg 62%
Iron 0.91mg 5.36mg 56%
Phosphorus 371mg 97mg 39%
Protein 25.72g 8.08g 35%
Calcium 28mg 350mg 32%
Vitamin B6 0.462mg 0.047mg 32%
Cholesterol 85mg 0mg 28%
Manganese 0.019mg 0.605mg 25%
Magnesium 122mg 30mg 22%
Vitamin A 149µg 17%
Vitamin B5 0.865mg 0.068mg 16%
Copper 0.053mg 0.193mg 16%
Fats 13.38g 4.78g 13%
Monounsaturated fat 5.742g 1.056g 12%
Potassium 505mg 121mg 11%
Saturated fat 3.214g 0.691g 11%
Calories 231kcal 76kcal 8%
Vitamin B2 0.154mg 0.052mg 8%
Folate 35µg 15µg 5%
Choline 28.8mg 5%
Vitamin C 4.1mg 0.1mg 4%
Vitamin B1 0.044mg 0.081mg 3%
Sodium 60mg 7mg 2%
Zinc 0.56mg 0.8mg 2%
Vitamin K 2.4µg 2%
Fiber 0g 0.3g 1%
Carbs 0g 1.87g 1%
Net carbs 0g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Polyunsaturated fat 2.662g 2.699g 0%
Tryptophan 0.288mg 0.12mg 0%
Threonine 1.127mg 0.402mg 0%
Isoleucine 1.185mg 0.435mg 0%
Leucine 2.09mg 0.713mg 0%
Lysine 2.362mg 0.452mg 0%
Methionine 0.761mg 0.108mg 0%
Phenylalanine 1.004mg 0.428mg 0%
Valine 1.325mg 0.446mg 0%
Histidine 0.757mg 0.221mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g 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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +218.3%
Contains more FatsFats +179.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.9%
~equal in Other ~0.72g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +443.8%
Contains less Sat. FatSaturated fat -78.5%
~equal in Polyunsaturated fat ~2.699g

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/172476/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.