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  6. Crab stick vs. Tofu

Crab stick vs. Tofu — In-Depth Nutrition Comparison

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The main differences between crab stick and tofu

  • Crab stick is richer in vitamin B12, phosphorus, and selenium, yet tofu is richer in calcium, manganese, copper, iron, zinc, and vitamin B1.
  • Daily need coverage for calcium for tofu is 67% higher.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than crab stick.

Food types used in this article are Crustaceans, crab, alaska king, imitation, made from surimi and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Crab stick 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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Tofu
Tofu
8
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 PhosphorusPhosphorus +48.4%
Contains more SeleniumSelenium +28.2%
Contains more MagnesiumMagnesium +34.9%
Contains more CalciumCalcium +5153.8%
Contains more PotassiumPotassium +163.3%
Contains more IronIron +582.1%
Contains more CopperCopper +1081.3%
Contains more ZincZinc +375.8%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +10636.4%

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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Tofu
Tofu
5
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +62.7%
Contains more Vitamin B6Vitamin B6 +41.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +426.7%
Contains more Vitamin B2Vitamin B2 +27.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Tofu
Tofu
2
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 CarbsCarbs +439.6%
Contains more OtherOther +61.4%
Contains more ProteinProtein +126.6%
Contains more FatsFats +1795.7%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 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 -82.9%
Contains more Mono. FatMonounsaturated fat +600%
Contains more Poly. FatPolyunsaturated fat +3341.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crab stick Tofu
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crab stick Tofu DV% diff.
Calcium 13mg 683mg 67%
Manganese 0.011mg 1.181mg 51%
Copper 0.032mg 0.378mg 38%
Polyunsaturated fat 0.143g 4.921g 32%
Iron 0.39mg 2.66mg 28%
Vitamin B12 0.57µg 0µg 24%
Sodium 529mg 14mg 22%
Protein 7.62g 17.27g 19%
Fats 0.46g 8.72g 13%
Phosphorus 282mg 190mg 13%
Zinc 0.33mg 1.57mg 11%
Vitamin B1 0.03mg 0.158mg 11%
Selenium 22.3µg 17.4µg 9%
Cholesterol 20mg 0mg 7%
Folate 0µg 29µg 7%
Fiber 0.5g 2.3g 7%
Saturated fat 0.216g 1.261g 5%
Potassium 90mg 237mg 4%
Magnesium 43mg 58mg 4%
Carbs 15g 2.78g 4%
Monounsaturated fat 0.275g 1.925g 4%
Vitamin B5 0mg 0.133mg 3%
Vitamin B6 0.13mg 0.092mg 3%
Choline 13mg 2%
Calories 95kcal 144kcal 2%
Vitamin B2 0.08mg 0.102mg 2%
Vitamin B3 0.62mg 0.381mg 1%
Fructose 0.62g 1%
Vitamin E 0.17mg 1%
Starch 3.5g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 14.5g 0.48g N/A
Sugar 6.25g N/A
Vitamin K 0.4µg 0%
Trans fat 0.008g 0g N/A
Tryptophan 0.075mg 0.235mg 0%
Threonine 0.285mg 0.785mg 0%
Isoleucine 0.23mg 0.849mg 0%
Leucine 0.607mg 1.392mg 0%
Lysine 0.707mg 0.883mg 0%
Methionine 0.261mg 0.211mg 0%
Phenylalanine 0.26mg 0.835mg 0%
Valine 0.286mg 0.87mg 0%
Histidine 0.156mg 0.431mg 0%
Omega-3 - DHA 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab stick Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Crab stick
9%
Tofu
Minerals Daily Need Coverage Score
39%
Crab stick
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 515mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 35)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $12)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated fat?
Crab stick
Crab stick is lower in Saturated fat (difference - 1.045g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.