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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.

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.
Crab stick
Crab stick
3
:
7
Tofu
Tofu
Contains more Magnesium +43.3%
Contains more Phosphorus +190.7%
Contains more Selenium +150.6%
Contains more Calcium +2592.3%
Contains more Iron +1274.4%
Contains more Potassium +34.4%
Contains less Sodium -98.7%
Contains more Zinc +142.4%
Contains more Copper +503.1%
Contains more Manganese +5400%
Crab stick
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 31% 121% 8% 69% 10% 11% 2% 122%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Magnesium +43.3%
Contains more Phosphorus +190.7%
Contains more Selenium +150.6%
Contains more Calcium +2592.3%
Contains more Iron +1274.4%
Contains more Potassium +34.4%
Contains less Sodium -98.7%
Contains more Zinc +142.4%
Contains more Copper +503.1%
Contains more Manganese +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.
Crab stick
Crab stick
5
:
6
Tofu
Tofu
Contains more Vitamin E +1600%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +217.9%
Contains more Vitamin B6 +176.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +170%
Contains more Vitamin B5 +∞%
Contains more Folate +∞%
Contains more Vitamin K +500%
Crab stick
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 8% 19% 12% 0% 30% 0% 72% 1%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +1600%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +217.9%
Contains more Vitamin B6 +176.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +170%
Contains more Vitamin B5 +∞%
Contains more Folate +∞%
Contains more Vitamin K +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crab stick
Crab stick
2
:
3
Tofu
Tofu
Contains more Carbs +702.1%
Contains more Other +213.9%
Contains more Fats +939.1%
Contains more Water +13.2%
Equal in Protein - 8.08
Crab stick
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Tofu
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 Carbs +702.1%
Contains more Other +213.9%
Contains more Fats +939.1%
Contains more Water +13.2%
Equal in Protein - 8.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crab stick
Crab stick
1
:
2
Tofu
Tofu
Contains less Saturated Fat -68.7%
Contains more Monounsaturated Fat +284%
Contains more Polyunsaturated fat +1787.4%
Crab stick
34% 43% 23%
Saturated Fat: 0.216 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.143 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -68.7%
Contains more Monounsaturated Fat +284%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 14.5g 1.57g Crab stick
Protein 7.62g 8.08g Tofu
Fats 0.46g 4.78g Tofu
Carbs 15g 1.87g Crab stick
Calories 95kcal 76kcal Crab stick
Starch 3.5g Crab stick
Fructose 0.62g Crab stick
Sugar 6.25g 0.62g Tofu
Fiber 0.5g 0.3g Crab stick
Calcium 13mg 350mg Tofu
Iron 0.39mg 5.36mg Tofu
Magnesium 43mg 30mg Crab stick
Phosphorus 282mg 97mg Crab stick
Potassium 90mg 121mg Tofu
Sodium 529mg 7mg Tofu
Zinc 0.33mg 0.8mg Tofu
Copper 0.032mg 0.193mg Tofu
Manganese 0.011mg 0.605mg Tofu
Selenium 22.3µg 8.9µg Crab stick
Vitamin A 0IU 85IU Tofu
Vitamin E 0.17mg 0.01mg Crab stick
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.03mg 0.081mg Tofu
Vitamin B2 0.08mg 0.052mg Crab stick
Vitamin B3 0.62mg 0.195mg Crab stick
Vitamin B5 0mg 0.068mg Tofu
Vitamin B6 0.13mg 0.047mg Crab stick
Folate 0µg 15µg Tofu
Vitamin B12 0.57µg 0µg Crab stick
Vitamin K 0.4µg 2.4µg Tofu
Tryptophan 0.075mg 0.12mg Tofu
Threonine 0.285mg 0.402mg Tofu
Isoleucine 0.23mg 0.435mg Tofu
Leucine 0.607mg 0.713mg Tofu
Lysine 0.707mg 0.452mg Crab stick
Methionine 0.261mg 0.108mg Crab stick
Phenylalanine 0.26mg 0.428mg Tofu
Valine 0.286mg 0.446mg Tofu
Histidine 0.156mg 0.221mg Tofu
Cholesterol 20mg 0mg Tofu
Trans Fat 0.008g 0g Tofu
Saturated Fat 0.216g 0.691g Crab stick
Omega-3 - DHA 0.028g 0g Crab stick
Omega-3 - DPA 0.001g 0g Crab stick
Monounsaturated Fat 0.275g 1.056g Tofu
Polyunsaturated fat 0.143g 2.699g Tofu
Omega-6 - Linoleic acid 0.089g Crab stick
Omega-3 - ALA 0.008g Crab stick

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crab stick Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 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 Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 20mg)
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.