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  6. Cod vs. Tofu

Cod vs. Tofu — In-Depth Nutrition Comparison

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Important differences between cod and tofu

  • Cod has more vitamin B5, selenium, vitamin B12, vitamin B6, and phosphorus; however, tofu has more iron, calcium, manganese, and copper.
  • Cod's daily need coverage for vitamin B5 is 3059% more.
  • Tofu is lower in cholesterol.
  • Tofu has a higher glycemic index than cod.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Tofu, raw, regular, 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
3
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
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 PotassiumPotassium +241.3%
Contains more PhosphorusPhosphorus +109.3%
Contains more SeleniumSelenium +271.9%
Contains more CalciumCalcium +2087.5%
Contains more IronIron +1310.5%
Contains more CopperCopper +589.3%
Contains more ZincZinc +77.8%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +3933.3%
~equal in Magnesium ~30mg

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
2
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 +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +957.9%
Contains more Vitamin B5Vitamin B5 +224900%
Contains more Vitamin B6Vitamin B6 +421.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +126.4%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +114.3%
~equal in Vitamin B1 ~0.081mg

All nutrients comparison - raw data values

Nutrient Cod Tofu DV% diff.
Vitamin B5 153mg 0.068mg 3059%
Iron 0.38mg 5.36mg 62%
Selenium 33.1µg 8.9µg 44%
Vitamin B12 0.91µg 0µg 38%
Calcium 16mg 350mg 33%
Manganese 0.015mg 0.605mg 26%
Protein 17.81g 8.08g 19%
Copper 0.028mg 0.193mg 18%
Polyunsaturated fat 0.231g 2.699g 16%
Vitamin B6 0.245mg 0.047mg 15%
Phosphorus 203mg 97mg 15%
Cholesterol 43mg 0mg 14%
Vitamin B3 2.063mg 0.195mg 12%
Potassium 413mg 121mg 9%
Choline 65.2mg 28.8mg 7%
Fats 0.67g 4.78g 6%
Vitamin D 36IU 0IU 5%
Vitamin D 0.9µg 0µg 5%
Vitamin E 0.64mg 0.01mg 4%
Saturated fat 0.131g 0.691g 3%
Zinc 0.45mg 0.8mg 3%
Vitamin K 0.1µg 2.4µg 2%
Folate 7µg 15µg 2%
Monounsaturated fat 0.094g 1.056g 2%
Sodium 54mg 7mg 2%
Vitamin B2 0.065mg 0.052mg 1%
Vitamin A 12µg 1%
Fiber 0g 0.3g 1%
Carbs 0g 1.87g 1%
Vitamin C 1mg 0.1mg 1%
Calories 82kcal 76kcal 0%
Net carbs 0g 1.57g N/A
Magnesium 32mg 30mg 0%
Sugar 0g 0.62g N/A
Vitamin B1 0.076mg 0.081mg 0%
Tryptophan 0.199mg 0.12mg 0%
Threonine 0.781mg 0.402mg 0%
Isoleucine 0.821mg 0.435mg 0%
Leucine 1.447mg 0.713mg 0%
Lysine 1.635mg 0.452mg 0%
Methionine 0.527mg 0.108mg 0%
Phenylalanine 0.695mg 0.428mg 0%
Valine 0.917mg 0.446mg 0%
Histidine 0.524mg 0.221mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Tofu
Tofu
4
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 +120.4%
Contains more FatsFats +613.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +140%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -81%
Contains more Mono. FatMonounsaturated fat +1023.4%
Contains more Poly. FatPolyunsaturated fat +1068.4%

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/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.