Fillet vs. Tofu — In-Depth Nutrition Comparison
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Significant differences between fillet and tofu
- Fillet has more vitamin B12, vitamin B6, vitamin B1, vitamin B3, vitamin B2, copper, and phosphorus; however, tofu is richer in calcium and selenium.
- Fillet covers your daily vitamin B12 needs 175% more than tofu.
- Tofu has 35 times less sodium than fillet. Fillet has 490mg of sodium, while tofu has 14mg.
- Tofu has a higher glycemic index. The glycemic index of tofu is 15, while the glycemic index of fillet is 0.
Specific food types used in this comparison are Vegetarian fillets and Tofu, raw, firm, prepared with calcium sulfate.
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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.
| Contains more PotassiumPotassium | +153.2% |
| Contains more CopperCopper | +144.7% |
| Contains more PhosphorusPhosphorus | +136.8% |
| Contains more MagnesiumMagnesium | +152.2% |
| Contains more CalciumCalcium | +618.9% |
| Contains more IronIron | +33% |
| Contains more ZincZinc | +12.1% |
| Contains less SodiumSodium | -97.1% |
| Contains more SeleniumSelenium | +1640% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +596.2% |
| Contains more Vitamin B2Vitamin B2 | +782.4% |
| Contains more Vitamin B3Vitamin B3 | +3049.6% |
| Contains more Vitamin B6Vitamin B6 | +1530.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +251.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.2µg | 0µg | 175% |
| Vitamin B6 | 1.5mg | 0.092mg | 108% |
| Vitamin B1 | 1.1mg | 0.158mg | 79% |
| Vitamin B3 | 12mg | 0.381mg | 73% |
| Copper | 0.925mg | 0.378mg | 61% |
| Vitamin B2 | 0.9mg | 0.102mg | 61% |
| Calcium | 95mg | 683mg | 59% |
| Manganese | 1.181mg | 51% | |
| Phosphorus | 450mg | 190mg | 37% |
| Selenium | 1µg | 17.4µg | 30% |
| Polyunsaturated fat | 9.332g | 4.921g | 29% |
| Vitamin E | 3.45mg | 23% | |
| Sodium | 490mg | 14mg | 21% |
| Folate | 102µg | 29µg | 18% |
| Fiber | 6.1g | 2.3g | 15% |
| Choline | 82mg | 15% | |
| Fats | 18g | 8.72g | 14% |
| Protein | 23g | 17.27g | 11% |
| Potassium | 600mg | 237mg | 11% |
| Iron | 2mg | 2.66mg | 8% |
| Magnesium | 23mg | 58mg | 8% |
| Saturated fat | 2.849g | 1.261g | 7% |
| Calories | 290kcal | 144kcal | 7% |
| Monounsaturated fat | 4.376g | 1.925g | 6% |
| Vitamin B5 | 0.133mg | 3% | |
| Zinc | 1.4mg | 1.57mg | 2% |
| Carbs | 9g | 2.78g | 2% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 2.9g | 0.48g | N/A |
| Sugar | 0.8g | N/A | |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.2% |
| Contains more FatsFats | +106.4% |
| Contains more CarbsCarbs | +223.7% |
| Contains more OtherOther | +257.1% |
| Contains more WaterWater | +55.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +127.3% |
| Contains more Poly. FatPolyunsaturated fat | +89.6% |
| Contains less Sat. FatSaturated fat | -55.7% |