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Sardine vs Tofu - In-Depth Nutrition Comparison

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The main differences between Sardine and Tofu

  • Sardine is richer in Selenium, Phosphorus, and Vitamin B3, yet Tofu is richer in Vitamin B12, Manganese, Vitamin D, Calcium, and Copper.
  • Daily need coverage for Vitamin B12 from Sardine is 373% higher.
  • Sardine contains 22 times more Sodium than Tofu. Sardine contains 307mg of Sodium, while Tofu contains 14mg.

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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Tofu
Contains more Potassium +67.5%
Contains more Phosphorus +157.9%
Contains more Calcium +78.8%
Contains more Magnesium +48.7%
Contains more Copper +103.2%
Contains more Zinc +19.8%
Contains less Sodium -95.4%
Equal in Iron - 2.66
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 205% 21% 42% 126% 43% 82% 2%
Contains more Potassium +67.5%
Contains more Phosphorus +157.9%
Contains more Calcium +78.8%
Contains more Magnesium +48.7%
Contains more Copper +103.2%
Contains more Zinc +19.8%
Contains less Sodium -95.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
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 C +∞%
Contains more Vitamin A +53.7%
Contains more Vitamin B1 +97.5%
Contains more Folate +190%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 10% 0% 0% 40% 24% 8% 8% 22% 0% 0% 22%
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 C +∞%
Contains more Vitamin A +53.7%
Contains more Vitamin B1 +97.5%
Contains more Folate +190%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Tofu
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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
Calories 208kcal 144kcal Sardine
Protein 24.62g 17.27g Sardine
Fats 11.45g 8.72g Sardine
Vitamin C 0mg 0.2mg Tofu
Net carbs 0g 0.48g Tofu
Carbs 0g 2.78g Tofu
Cholesterol 142mg 0mg Tofu
Vitamin D 193IU 0IU Sardine
Iron 2.92mg 2.66mg Sardine
Calcium 382mg 683mg Tofu
Potassium 397mg 237mg Sardine
Magnesium 39mg 58mg Tofu
Sugar 0g g Tofu
Fiber 0g 2.3g Tofu
Copper 0.186mg 0.378mg Tofu
Zinc 1.31mg 1.57mg Tofu
Starch g g
Phosphorus 490mg 190mg Sardine
Sodium 307mg 14mg Tofu
Vitamin A 108IU 166IU Tofu
Vitamin E 2.04mg mg Sardine
Vitamin D 4.8µg 0µg Sardine
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
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg µg Sardine
Folate 10µg 29µg Tofu
Trans Fat g 0g Sardine
Saturated Fat 1.528g 1.261g Tofu
Monounsaturated Fat 3.869g 1.925g Sardine
Polyunsaturated fat 5.148g 4.921g 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
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
11
Tofu
Mineral Summary Score
79
Sardine
77
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Sardine
104%
Tofu
Carbohydrates
0%
Sardine
3%
Tofu
Fats
53%
Sardine
40%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 142mg)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.