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  6. Sardine vs. Tofu

Sardine vs. Tofu — In-Depth Nutrition Comparison

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The main differences between Sardine and Tofu

  • Sardine is 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 from Sardine is 373% higher.

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

Sardine 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.
Sardine
Sardine
4
:
6
Tofu
Tofu
Contains more Phosphorus +157.9%
Contains more Potassium +67.5%
Contains more Selenium +202.9%
Contains more Calcium +78.8%
Contains more Magnesium +48.7%
Contains less Sodium -95.4%
Contains more Zinc +19.8%
Contains more Copper +103.2%
Contains more Manganese +993.5%
Equal in Iron - 2.66
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Phosphorus +157.9%
Contains more Potassium +67.5%
Contains more Selenium +202.9%
Contains more Calcium +78.8%
Contains more Magnesium +48.7%
Contains less Sodium -95.4%
Contains more Zinc +19.8%
Contains more Copper +103.2%
Contains more Manganese +993.5%
Equal in Iron - 2.66

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.
Sardine
Sardine
8
:
4
Tofu
Tofu
Contains more Vitamin D +∞%
Contains more Vitamin B2 +122.5%
Contains more Vitamin B3 +1276.6%
Contains more Vitamin B5 +382.7%
Contains more Vitamin B6 +81.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +53.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +97.5%
Contains more Folate +190%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +122.5%
Contains more Vitamin B3 +1276.6%
Contains more Vitamin B5 +382.7%
Contains more Vitamin B6 +81.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +53.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +97.5%
Contains more Folate +190%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Tofu
Tofu
Contains more Protein +42.6%
Contains more Fats +31.3%
Contains more Other +208.6%
Contains more Carbs +∞%
Contains more Water +17.1%
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Tofu
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 Protein +42.6%
Contains more Fats +31.3%
Contains more Other +208.6%
Contains more Carbs +∞%
Contains more Water +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +101%
Contains less Saturated Fat -17.5%
Equal in Polyunsaturated fat - 4.921
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +101%
Contains less Saturated Fat -17.5%
Equal in Polyunsaturated fat - 4.921

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sardine Tofu Opinion
Net carbs 0g 0.48g Tofu
Protein 24.62g 17.27g Sardine
Fats 11.45g 8.72g Sardine
Carbs 0g 2.78g Tofu
Calories 208kcal 144kcal Sardine
Fiber 0g 2.3g Tofu
Calcium 382mg 683mg Tofu
Iron 2.92mg 2.66mg Sardine
Magnesium 39mg 58mg Tofu
Phosphorus 490mg 190mg Sardine
Potassium 397mg 237mg Sardine
Sodium 307mg 14mg Tofu
Zinc 1.31mg 1.57mg Tofu
Copper 0.186mg 0.378mg Tofu
Manganese 0.108mg 1.181mg Tofu
Selenium 52.7µg 17.4µg Sardine
Vitamin A 108IU 166IU Tofu
Vitamin A RAE 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.08mg 0.158mg Tofu
Vitamin B2 0.227mg 0.102mg Sardine
Vitamin B3 5.245mg 0.381mg Sardine
Vitamin B5 0.642mg 0.133mg Sardine
Vitamin B6 0.167mg 0.092mg Sardine
Folate 10µg 29µg Tofu
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.276mg 0.235mg Sardine
Threonine 1.079mg 0.785mg Sardine
Isoleucine 1.134mg 0.849mg Sardine
Leucine 2.001mg 1.392mg Sardine
Lysine 2.26mg 0.883mg Sardine
Methionine 0.729mg 0.211mg Sardine
Phenylalanine 0.961mg 0.835mg Sardine
Valine 1.268mg 0.87mg Sardine
Histidine 0.725mg 0.431mg Sardine
Cholesterol 142mg 0mg Tofu
Saturated Fat 1.528g 1.261g Tofu
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 3.869g 1.925g Sardine
Polyunsaturated fat 5.148g 4.921g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
131%
Sardine
11%
Tofu
Minerals Daily Need Coverage Score
94%
Sardine
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 293mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.267g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $7)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sardine - 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.