Mackerel vs. Tofu — In-Depth Nutrition Comparison
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What are the differences between mackerel and tofu?
- Mackerel is higher in vitamin B12, vitamin D, selenium, vitamin B6, and phosphorus, yet tofu is higher in iron and calcium.
- Mackerel's daily need coverage for vitamin B12 is 500% more.
- The amount of cholesterol in tofu is lower.
- The glycemic index of mackerel is lower.
We used Fish, mackerel, salted and Tofu, raw, regular, prepared with calcium sulfate types in this article.
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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 | +100% |
| Contains more PotassiumPotassium | +329.8% |
| Contains more ZincZinc | +37.5% |
| Contains more PhosphorusPhosphorus | +161.9% |
| Contains more SeleniumSelenium | +724.7% |
| Contains more CalciumCalcium | +430.3% |
| Contains more IronIron | +282.9% |
| Contains more CopperCopper | +93% |
| Contains less SodiumSodium | -99.8% |
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 EVitamin E | +23700% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +265.4% |
| Contains more Vitamin B3Vitamin B3 | +1592.3% |
| Contains more Vitamin B6Vitamin B6 | +772.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +225% |
| Contains more CholineCholine | +252.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +305% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 0µg | 500% |
| Sodium | 4450mg | 7mg | 193% |
| Vitamin D | 25.2µg | 0µg | 126% |
| Vitamin D | 1006IU | 0IU | 126% |
| Selenium | 73.4µg | 8.9µg | 117% |
| Iron | 1.4mg | 5.36mg | 50% |
| Cholesterol | 95mg | 0mg | 32% |
| Fats | 25.1g | 4.78g | 31% |
| Saturated fat | 7.148g | 0.691g | 29% |
| Calcium | 66mg | 350mg | 28% |
| Vitamin B6 | 0.41mg | 0.047mg | 28% |
| Manganese | 0.605mg | 26% | |
| Polyunsaturated fat | 6.21g | 2.699g | 23% |
| Phosphorus | 254mg | 97mg | 22% |
| Protein | 18.5g | 8.08g | 21% |
| Vitamin B3 | 3.3mg | 0.195mg | 19% |
| Monounsaturated fat | 8.32g | 1.056g | 18% |
| Vitamin E | 2.38mg | 0.01mg | 16% |
| Choline | 101.6mg | 28.8mg | 13% |
| Potassium | 520mg | 121mg | 12% |
| Calories | 305kcal | 76kcal | 11% |
| Vitamin B2 | 0.19mg | 0.052mg | 11% |
| Copper | 0.1mg | 0.193mg | 10% |
| Magnesium | 60mg | 30mg | 7% |
| Vitamin K | 7.8µg | 2.4µg | 5% |
| Vitamin B1 | 0.02mg | 0.081mg | 5% |
| Vitamin A | 47µg | 5% | |
| Zinc | 1.1mg | 0.8mg | 3% |
| Vitamin B5 | 0.068mg | 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 | 0g | 0.62g | N/A |
| Folate | 15µg | 15µg | 0% |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% | |
| Omega-3 - EPA | 1.619g | 0g | N/A |
| Omega-3 - DHA | 2.965g | 0g | N/A |
| Omega-3 - DPA | 0.391g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +129% |
| Contains more FatsFats | +425.1% |
| Contains more OtherOther | +1761.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +96.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +687.9% |
| Contains more Poly. FatPolyunsaturated fat | +130.1% |
| Contains less Sat. FatSaturated fat | -90.3% |