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Fillet vs. Tofu — In-Depth Nutrition Comparison

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Differences between Fillet and Tofu

  • Fillet has more Vitamin B12, Vitamin B6, Vitamin B1, Copper, Vitamin B3, Vitamin B2, Phosphorus, and Fiber, while Tofu has more Iron, and Calcium.
  • Fillet's daily need coverage for Vitamin B12 is 175% higher.
  • Tofu contains 62 times less Vitamin B3 than Fillet. Fillet contains 12mg of Vitamin B3, while Tofu contains 0.195mg.

The food types used in this comparison are Vegetarian fillets and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Fillet 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.
Fillet
4
:
6
Tofu
Contains more Phosphorus +363.9%
Contains more Potassium +395.9%
Contains more Zinc +75%
Contains more Copper +379.3%
Contains more Calcium +268.4%
Contains more Iron +168%
Contains more Magnesium +30.4%
Contains less Sodium -98.6%
Contains more Selenium +790%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 75% 17% 193% 53% 64% 39% 309% 0% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Phosphorus +363.9%
Contains more Potassium +395.9%
Contains more Zinc +75%
Contains more Copper +379.3%
Contains more Calcium +268.4%
Contains more Iron +168%
Contains more Magnesium +30.4%
Contains less Sodium -98.6%
Contains more Selenium +790%

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.
Fillet
7
:
4
Tofu
Contains more Vitamin E +34400%
Contains more Vitamin B1 +1258%
Contains more Vitamin B2 +1630.8%
Contains more Vitamin B3 +6053.8%
Contains more Vitamin B6 +3091.5%
Contains more Folate +580%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 69% 0% 0% 275% 208% 225% 0% 347% 77% 526% 0%
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 +34400%
Contains more Vitamin B1 +1258%
Contains more Vitamin B2 +1630.8%
Contains more Vitamin B3 +6053.8%
Contains more Vitamin B6 +3091.5%
Contains more Folate +580%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fillet
4
:
1
Tofu
Contains more Protein +184.7%
Contains more Fats +276.6%
Contains more Carbs +381.3%
Contains more Other +594.4%
Contains more Water +87.9%
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
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 Protein +184.7%
Contains more Fats +276.6%
Contains more Carbs +381.3%
Contains more Other +594.4%
Contains more Water +87.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fillet
2
:
1
Tofu
Contains more Monounsaturated Fat +314.4%
Contains more Polyunsaturated fat +245.8%
Contains less Saturated Fat -75.7%
17% 26% 56%
Saturated Fat: 2.849 g
Monounsaturated Fat: 4.376 g
Polyunsaturated fat: 9.332 g
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +314.4%
Contains more Polyunsaturated fat +245.8%
Contains less Saturated Fat -75.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fillet Tofu Opinion
Net carbs 2.9g 1.57g Fillet
Protein 23g 8.08g Fillet
Fats 18g 4.78g Fillet
Carbs 9g 1.87g Fillet
Calories 290kcal 76kcal Fillet
Sugar 0.8g 0.62g Tofu
Fiber 6.1g 0.3g Fillet
Calcium 95mg 350mg Tofu
Iron 2mg 5.36mg Tofu
Magnesium 23mg 30mg Tofu
Phosphorus 450mg 97mg Fillet
Potassium 600mg 121mg Fillet
Sodium 490mg 7mg Tofu
Zinc 1.4mg 0.8mg Fillet
Copper 0.925mg 0.193mg Fillet
Manganese 0.605mg Tofu
Selenium 1µg 8.9µg Tofu
Vitamin A 0IU 85IU Tofu
Vitamin E 3.45mg 0.01mg Fillet
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 1.1mg 0.081mg Fillet
Vitamin B2 0.9mg 0.052mg Fillet
Vitamin B3 12mg 0.195mg Fillet
Vitamin B5 0.068mg Tofu
Vitamin B6 1.5mg 0.047mg Fillet
Folate 102µg 15µg Fillet
Vitamin B12 4.2µg 0µg Fillet
Vitamin K 0µg 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 2.849g 0.691g Tofu
Monounsaturated Fat 4.376g 1.056g Fillet
Polyunsaturated fat 9.332g 2.699g Fillet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fillet 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
144%
Fillet
6%
Tofu
Minerals Daily Need Coverage Score
78%
Fillet
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 483mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.158g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Fillet
Fillet is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.