Sea bass vs. Tofu — In-Depth Nutrition Comparison
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A recap on the differences between sea bass and tofu
- Sea bass is higher in vitamin B12, selenium, vitamin B6, phosphorus, and vitamin B5, yet tofu is higher in iron, calcium, manganese, and copper.
- Sea bass covers your daily vitamin B12 needs 184% more than tofu.
- The glycemic index of sea bass is lower.
Food varieties used in this article are Fish, bass, striped, cooked, dry heat and Tofu, raw, regular, 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 MagnesiumMagnesium | +70% |
| Contains more PotassiumPotassium | +171.1% |
| Contains more PhosphorusPhosphorus | +161.9% |
| Contains more SeleniumSelenium | +425.8% |
| Contains more CalciumCalcium | +1742.1% |
| Contains more IronIron | +396.3% |
| Contains more CopperCopper | +382.5% |
| Contains more ZincZinc | +56.9% |
| Contains less SodiumSodium | -92% |
| Contains more ManganeseManganese | +3084.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +42% |
| Contains more Vitamin B3Vitamin B3 | +1211.8% |
| Contains more Vitamin B5Vitamin B5 | +1172.1% |
| Contains more Vitamin B6Vitamin B6 | +636.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +40.5% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.41µg | 0µg | 184% |
| Selenium | 46.8µg | 8.9µg | 69% |
| Iron | 1.08mg | 5.36mg | 54% |
| Cholesterol | 103mg | 0mg | 34% |
| Calcium | 19mg | 350mg | 33% |
| Protein | 22.73g | 8.08g | 29% |
| Manganese | 0.019mg | 0.605mg | 25% |
| Vitamin B6 | 0.346mg | 0.047mg | 23% |
| Phosphorus | 254mg | 97mg | 22% |
| Copper | 0.04mg | 0.193mg | 17% |
| Vitamin B5 | 0.865mg | 0.068mg | 16% |
| Vitamin B3 | 2.558mg | 0.195mg | 15% |
| Polyunsaturated fat | 1.005g | 2.699g | 11% |
| Potassium | 328mg | 121mg | 6% |
| Magnesium | 51mg | 30mg | 5% |
| Choline | 28.8mg | 5% | |
| Sodium | 88mg | 7mg | 4% |
| Vitamin B1 | 0.115mg | 0.081mg | 3% |
| Zinc | 0.51mg | 0.8mg | 3% |
| Vitamin A | 31µg | 3% | |
| Fats | 2.99g | 4.78g | 3% |
| Calories | 124kcal | 76kcal | 2% |
| Vitamin K | 2.4µg | 2% | |
| Folate | 10µg | 15µg | 1% |
| Monounsaturated fat | 0.846g | 1.056g | 1% |
| Vitamin B2 | 0.037mg | 0.052mg | 1% |
| Fiber | 0g | 0.3g | 1% |
| Carbs | 0g | 1.87g | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 0g | 1.57g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Saturated fat | 0.65g | 0.691g | 0% |
| Tryptophan | 0.255mg | 0.12mg | 0% |
| Threonine | 0.997mg | 0.402mg | 0% |
| Isoleucine | 1.047mg | 0.435mg | 0% |
| Leucine | 1.848mg | 0.713mg | 0% |
| Lysine | 2.088mg | 0.452mg | 0% |
| Methionine | 0.673mg | 0.108mg | 0% |
| Phenylalanine | 0.887mg | 0.428mg | 0% |
| Valine | 1.171mg | 0.446mg | 0% |
| Histidine | 0.669mg | 0.221mg | 0% |
| Omega-3 - EPA | 0.217g | 0g | N/A |
| Omega-3 - DHA | 0.75g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +181.3% |
| Contains more OtherOther | +27.8% |
| Contains more FatsFats | +59.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +15.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +24.8% |
| Contains more Poly. FatPolyunsaturated fat | +168.6% |
~equal in
Saturated fat
~0.691g