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  6. Caviar vs. Tofu

Caviar vs. Tofu — In-Depth Nutrition Comparison

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How are caviar and tofu different?

  • Caviar has more vitamin B12, selenium, choline, iron, vitamin B5, magnesium, vitamin B2, and phosphorus than tofu.
  • Daily need coverage for vitamin B12 for caviar is 833% higher.
  • Caviar has a lower glycemic index (0) than tofu (15).

Fish, caviar, black, and red, granular and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Caviar 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.
Caviar
Caviar
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Tofu
Tofu
4
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 +900%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +121.6%
Contains more ZincZinc +18.8%
Contains more PhosphorusPhosphorus +267%
Contains more SeleniumSelenium +636%
Contains more CalciumCalcium +27.3%
Contains more CopperCopper +75.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1110%

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.
Caviar
Caviar
10
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% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Tofu
Tofu
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +18800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +134.6%
Contains more Vitamin B2Vitamin B2 +1092.3%
Contains more Vitamin B5Vitamin B5 +5047.1%
Contains more Vitamin B6Vitamin B6 +580.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +233.3%
Contains more CholineCholine +1604.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +62.5%
Contains more Vitamin KVitamin K +300%

All nutrients comparison - raw data values

Nutrient Caviar Tofu DV% diff.
Vitamin B12 20µg 0µg 833%
Cholesterol 588mg 0mg 196%
Selenium 65.5µg 8.9µg 103%
Choline 490.9mg 28.8mg 84%
Iron 11.88mg 5.36mg 82%
Vitamin B5 3.5mg 0.068mg 69%
Sodium 1500mg 7mg 65%
Magnesium 300mg 30mg 64%
Vitamin B2 0.62mg 0.052mg 44%
Phosphorus 356mg 97mg 37%
Protein 24.6g 8.08g 33%
Polyunsaturated fat 7.405g 2.699g 31%
Vitamin A 271µg 30%
Manganese 0.05mg 0.605mg 24%
Vitamin B6 0.32mg 0.047mg 21%
Fats 17.9g 4.78g 20%
Vitamin D 2.9µg 0µg 15%
Saturated fat 4.06g 0.691g 15%
Vitamin D 117IU 0IU 15%
Vitamin E 1.89mg 0.01mg 13%
Monounsaturated fat 4.631g 1.056g 9%
Folate 50µg 15µg 9%
Calories 264kcal 76kcal 9%
Vitamin B1 0.19mg 0.081mg 9%
Copper 0.11mg 0.193mg 9%
Calcium 275mg 350mg 8%
Vitamin K 0.6µg 2.4µg 2%
Potassium 181mg 121mg 2%
Zinc 0.95mg 0.8mg 1%
Fiber 0g 0.3g 1%
Carbs 4g 1.87g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 4g 1.57g N/A
Sugar 0g 0.62g N/A
Vitamin B3 0.12mg 0.195mg 0%
Tryptophan 0.323mg 0.12mg 0%
Threonine 1.263mg 0.402mg 0%
Isoleucine 1.035mg 0.435mg 0%
Leucine 2.133mg 0.713mg 0%
Lysine 1.834mg 0.452mg 0%
Methionine 0.646mg 0.108mg 0%
Phenylalanine 1.071mg 0.428mg 0%
Valine 1.263mg 0.446mg 0%
Histidine 0.649mg 0.221mg 0%
Omega-3 - EPA 2.741g 0g N/A
Omega-3 - DHA 3.8g 0g N/A
Omega-3 - DPA 0.229g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
Caviar
4
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Tofu
Tofu
1
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 ProteinProtein +204.5%
Contains more FatsFats +274.5%
Contains more CarbsCarbs +113.9%
Contains more OtherOther +733.3%
Contains more WaterWater +78%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Tofu
Tofu
1
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 more Mono. FatMonounsaturated fat +338.5%
Contains more Poly. FatPolyunsaturated fat +174.4%
Contains less Sat. FatSaturated fat -83%

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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.