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  6. Cod vs. Tofu

Cod vs. Tofu — In-Depth Nutrition Comparison

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Differences between cod and tofu

  • Cod has more vitamin B5, vitamin B12, selenium, vitamin B6, and vitamin B3, while tofu has more calcium, manganese, copper, and iron.
  • Cod's daily need coverage for vitamin B5 is 3057% higher.
  • The amount of cholesterol in tofu is lower.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of tofu is 15.

The food types used in this comparison are Fish, cod, Atlantic, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Cod 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.
Cod
Cod
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Tofu
Tofu
7
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 PotassiumPotassium +74.3%
Contains more SeleniumSelenium +90.2%
Contains more MagnesiumMagnesium +81.3%
Contains more CalciumCalcium +4168.8%
Contains more IronIron +600%
Contains more CopperCopper +1250%
Contains more ZincZinc +248.9%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +7773.3%
~equal in Phosphorus ~190mg

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.
Cod
Cod
10
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Tofu
Tofu
3
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 +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +441.5%
Contains more Vitamin B5Vitamin B5 +114937.6%
Contains more Vitamin B6Vitamin B6 +166.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +107.9%
Contains more Vitamin B2Vitamin B2 +56.9%
Contains more FolateFolate +314.3%

All nutrients comparison - raw data values

Nutrient Cod Tofu DV% diff.
Vitamin B5 153mg 0.133mg 3057%
Calcium 16mg 683mg 67%
Manganese 0.015mg 1.181mg 51%
Copper 0.028mg 0.378mg 39%
Vitamin B12 0.91µg 0µg 38%
Polyunsaturated fat 0.231g 4.921g 31%
Selenium 33.1µg 17.4µg 29%
Iron 0.38mg 2.66mg 29%
Cholesterol 43mg 0mg 14%
Fats 0.67g 8.72g 12%
Vitamin B6 0.245mg 0.092mg 12%
Choline 65.2mg 12%
Vitamin B3 2.063mg 0.381mg 11%
Zinc 0.45mg 1.57mg 10%
Fiber 0g 2.3g 9%
Vitamin B1 0.076mg 0.158mg 7%
Folate 7µg 29µg 6%
Magnesium 32mg 58mg 6%
Potassium 413mg 237mg 5%
Vitamin D 0.9µg 0µg 5%
Vitamin D 36IU 0IU 5%
Saturated fat 0.131g 1.261g 5%
Monounsaturated fat 0.094g 1.925g 5%
Vitamin E 0.64mg 4%
Calories 82kcal 144kcal 3%
Vitamin B2 0.065mg 0.102mg 3%
Sodium 54mg 14mg 2%
Phosphorus 203mg 190mg 2%
Protein 17.81g 17.27g 1%
Vitamin A 12µg 1%
Carbs 0g 2.78g 1%
Vitamin C 1mg 0.2mg 1%
Net carbs 0g 0.48g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.199mg 0.235mg 0%
Threonine 0.781mg 0.785mg 0%
Isoleucine 0.821mg 0.849mg 0%
Leucine 1.447mg 1.392mg 0%
Lysine 1.635mg 0.883mg 0%
Methionine 0.527mg 0.211mg 0%
Phenylalanine 0.695mg 0.835mg 0%
Valine 0.917mg 0.87mg 0%
Histidine 0.524mg 0.431mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 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 WaterWater +16.3%
Contains more FatsFats +1201.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +366.7%
~equal in Protein ~17.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 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 less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +1947.9%
Contains more Poly. FatPolyunsaturated fat +2030.3%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.