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  6. Sardines vs. Tofu

Sardines vs. Tofu — In-Depth Nutrition Comparison

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The main differences between sardines and tofu

  • Sardines are richer in vitamin B12, selenium, phosphorus, vitamin D, and vitamin B3, yet tofu is richer in manganese, calcium, and copper.
  • Daily need coverage for vitamin B12 for sardines is 373% higher.
  • Sardines have a lower glycemic index than tofu.

Food types used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Sardines 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Tofu
Tofu
6
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 +67.5%
Contains more PhosphorusPhosphorus +157.9%
Contains more SeleniumSelenium +202.9%
Contains more MagnesiumMagnesium +48.7%
Contains more CalciumCalcium +78.8%
Contains more CopperCopper +103.2%
Contains more ZincZinc +19.8%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +993.5%
~equal in Iron ~2.66mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +122.5%
Contains more Vitamin B3Vitamin B3 +1276.6%
Contains more Vitamin B5Vitamin B5 +382.7%
Contains more Vitamin B6Vitamin B6 +81.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +97.5%
Contains more FolateFolate +190%

All nutrients comparison - raw data values

Nutrient Sardines Tofu DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 17.4µg 64%
Cholesterol 142mg 0mg 47%
Manganese 0.108mg 1.181mg 47%
Phosphorus 490mg 190mg 43%
Vitamin B3 5.245mg 0.381mg 30%
Calcium 382mg 683mg 30%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Copper 0.186mg 0.378mg 21%
Protein 24.62g 17.27g 15%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Sodium 307mg 14mg 13%
Vitamin B2 0.227mg 0.102mg 10%
Vitamin B5 0.642mg 0.133mg 10%
Fiber 0g 2.3g 9%
Vitamin B1 0.08mg 0.158mg 7%
Vitamin B6 0.167mg 0.092mg 6%
Potassium 397mg 237mg 5%
Magnesium 39mg 58mg 5%
Folate 10µg 29µg 5%
Monounsaturated fat 3.869g 1.925g 5%
Vitamin A 32µg 4%
Fats 11.45g 8.72g 4%
Calories 208kcal 144kcal 3%
Iron 2.92mg 2.66mg 3%
Zinc 1.31mg 1.57mg 2%
Vitamin K 2.6µg 2%
Polyunsaturated fat 5.148g 4.921g 2%
Carbs 0g 2.78g 1%
Saturated fat 1.528g 1.261g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.48g N/A
Tryptophan 0.276mg 0.235mg 0%
Threonine 1.079mg 0.785mg 0%
Isoleucine 1.134mg 0.849mg 0%
Leucine 2.001mg 1.392mg 0%
Lysine 2.26mg 0.883mg 0%
Methionine 0.729mg 0.211mg 0%
Phenylalanine 0.961mg 0.835mg 0%
Valine 1.268mg 0.87mg 0%
Histidine 0.725mg 0.431mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Tofu
Tofu
2
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 +42.6%
Contains more FatsFats +31.3%
Contains more OtherOther +208.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 more Mono. FatMonounsaturated fat +101%
Contains less Sat. FatSaturated fat -17.5%
~equal in Polyunsaturated fat ~4.921g

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.