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  6. Salmon raw vs. Tofu

Salmon raw vs. Tofu — In-Depth Nutrition Comparison

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Important differences between salmon raw and tofu

  • Salmon raw has more vitamin B12, vitamin B6, vitamin B3, selenium, vitamin B5, and vitamin B2; however, tofu has more calcium, manganese, and iron.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Tofu has a higher glycemic index than salmon raw.

The food varieties used in the comparison are Fish, salmon, Atlantic, wild, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more PotassiumPotassium +106.8%
Contains more SeleniumSelenium +109.8%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +5591.7%
Contains more IronIron +232.5%
Contains more CopperCopper +51.2%
Contains more ZincZinc +145.3%
Contains less SodiumSodium -68.2%
Contains more ManganeseManganese +7281.3%
~equal in Phosphorus ~190mg

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.
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Tofu
Tofu
2
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +43%
Contains more Vitamin B2Vitamin B2 +272.5%
Contains more Vitamin B3Vitamin B3 +1963%
Contains more Vitamin B5Vitamin B5 +1151.1%
Contains more Vitamin B6Vitamin B6 +789.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +16%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Tofu DV% diff.
Vitamin B12 3.18µg 0µg 133%
Calcium 12mg 683mg 67%
Vitamin B6 0.818mg 0.092mg 56%
Manganese 0.016mg 1.181mg 51%
Vitamin B3 7.86mg 0.381mg 47%
Selenium 36.5µg 17.4µg 35%
Vitamin B5 1.664mg 0.133mg 31%
Iron 0.8mg 2.66mg 23%
Vitamin B2 0.38mg 0.102mg 21%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 4.921g 16%
Copper 0.25mg 0.378mg 14%
Fiber 0g 2.3g 9%
Zinc 0.64mg 1.57mg 8%
Potassium 490mg 237mg 7%
Magnesium 29mg 58mg 7%
Vitamin B1 0.226mg 0.158mg 6%
Protein 19.84g 17.27g 5%
Fats 6.34g 8.72g 4%
Folate 25µg 29µg 1%
Phosphorus 200mg 190mg 1%
Sodium 44mg 14mg 1%
Vitamin A 12µg 1%
Carbs 0g 2.78g 1%
Saturated fat 0.981g 1.261g 1%
Calories 142kcal 144kcal 0%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.48g N/A
Monounsaturated fat 2.103g 1.925g 0%
Tryptophan 0.222mg 0.235mg 0%
Threonine 0.87mg 0.785mg 0%
Isoleucine 0.914mg 0.849mg 0%
Leucine 1.613mg 1.392mg 0%
Lysine 1.822mg 0.883mg 0%
Methionine 0.587mg 0.211mg 0%
Phenylalanine 0.775mg 0.835mg 0%
Valine 1.022mg 0.87mg 0%
Histidine 0.584mg 0.431mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more ProteinProtein +14.9%
Contains more OtherOther +280%
Contains more FatsFats +37.5%
Contains more CarbsCarbs +∞%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -22.2%
Contains more Poly. FatPolyunsaturated fat +93.8%
~equal in Monounsaturated fat ~1.925g

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.