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  6. Crab stick vs. Tofu

Crab stick vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between crab stick and tofu

  • Crab stick is higher in phosphorus, selenium, vitamin B12, and vitamin B6, yet tofu is higher in iron, calcium, manganese, and copper.
  • Tofu covers your daily iron needs 62% more than crab stick.
  • The amount of cholesterol in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Crustaceans, crab, alaska king, imitation, made from surimi and Tofu, raw, regular, 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
7
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 +43.3%
Contains more PhosphorusPhosphorus +190.7%
Contains more SeleniumSelenium +150.6%
Contains more CalciumCalcium +2592.3%
Contains more PotassiumPotassium +34.4%
Contains more IronIron +1274.4%
Contains more CopperCopper +503.1%
Contains more ZincZinc +142.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +5400%

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
6
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 EVitamin E +1600%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +217.9%
Contains more Vitamin B6Vitamin B6 +176.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +∞%
Contains more CholineCholine +121.5%
~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
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 CarbsCarbs +702.1%
Contains more OtherOther +213.9%
Contains more FatsFats +939.1%
Contains more WaterWater +13.2%
~equal in Protein ~8.08g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -68.7%
Contains more Mono. FatMonounsaturated fat +284%
Contains more Poly. FatPolyunsaturated fat +1787.4%

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
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crab stick Tofu DV% diff.
Iron 0.39mg 5.36mg 62%
Calcium 13mg 350mg 34%
Manganese 0.011mg 0.605mg 26%
Phosphorus 282mg 97mg 26%
Vitamin B12 0.57µg 0µg 24%
Selenium 22.3µg 8.9µg 24%
Sodium 529mg 7mg 23%
Copper 0.032mg 0.193mg 18%
Polyunsaturated fat 0.143g 2.699g 17%
Cholesterol 20mg 0mg 7%
Fats 0.46g 4.78g 7%
Vitamin B6 0.13mg 0.047mg 6%
Carbs 15g 1.87g 4%
Vitamin B1 0.03mg 0.081mg 4%
Zinc 0.33mg 0.8mg 4%
Folate 0µg 15µg 4%
Vitamin B3 0.62mg 0.195mg 3%
Choline 13mg 28.8mg 3%
Magnesium 43mg 30mg 3%
Vitamin K 0.4µg 2.4µg 2%
Saturated fat 0.216g 0.691g 2%
Monounsaturated fat 0.275g 1.056g 2%
Vitamin B2 0.08mg 0.052mg 2%
Fructose 0.62g 1%
Calories 95kcal 76kcal 1%
Vitamin B5 0mg 0.068mg 1%
Protein 7.62g 8.08g 1%
Starch 3.5g 1%
Fiber 0.5g 0.3g 1%
Potassium 90mg 121mg 1%
Vitamin E 0.17mg 0.01mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 14.5g 1.57g N/A
Sugar 6.25g 0.62g N/A
Trans fat 0.008g 0g N/A
Tryptophan 0.075mg 0.12mg 0%
Threonine 0.285mg 0.402mg 0%
Isoleucine 0.23mg 0.435mg 0%
Leucine 0.607mg 0.713mg 0%
Lysine 0.707mg 0.452mg 0%
Methionine 0.261mg 0.108mg 0%
Phenylalanine 0.26mg 0.428mg 0%
Valine 0.286mg 0.446mg 0%
Histidine 0.156mg 0.221mg 0%
Omega-3 - DHA 0.028g 0g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0.001g 0g 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

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
6%
Tofu
Minerals Daily Need Coverage Score
39%
Crab stick
59%
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 - 5.63g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 522mg)
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 lower in Saturated fat?
Crab stick
Crab stick is lower in Saturated fat (difference - 0.475g)
Which food is richer in minerals?
?
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.
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/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.