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Sardine vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between Sardine and Tofu

  • Sardine is higher in Vitamin B12, Selenium, Phosphorus, Vitamin D, Vitamin B3, Vitamin E , and Vitamin B2, yet Tofu is higher in Iron, and Manganese.
  • Sardine covers your daily Vitamin B12 needs 373% more than Tofu.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Tofu, raw, regular, 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sardine
Sardine
6
:
4
Tofu
Tofu
Contains more Magnesium +30%
Contains more Phosphorus +405.2%
Contains more Potassium +228.1%
Contains more Zinc +63.8%
Contains more Selenium +492.1%
Contains more Iron +83.6%
Contains less Sodium -97.7%
Contains more Manganese +460.2%
Equal in Calcium - 350
Equal in Copper - 0.193
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 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Magnesium +30%
Contains more Phosphorus +405.2%
Contains more Potassium +228.1%
Contains more Zinc +63.8%
Contains more Selenium +492.1%
Contains more Iron +83.6%
Contains less Sodium -97.7%
Contains more Manganese +460.2%
Equal in Calcium - 350
Equal in Copper - 0.193

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
9
:
3
Tofu
Tofu
Contains more Vitamin A +27.1%
Contains more Vitamin E +20300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +336.5%
Contains more Vitamin B3 +2589.7%
Contains more Vitamin B5 +844.1%
Contains more Vitamin B6 +255.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +50%
Equal in Vitamin B1 - 0.081
Equal in Vitamin K - 2.4
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 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +27.1%
Contains more Vitamin E +20300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +336.5%
Contains more Vitamin B3 +2589.7%
Contains more Vitamin B5 +844.1%
Contains more Vitamin B6 +255.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +50%
Equal in Vitamin B1 - 0.081
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Tofu
Tofu
Contains more Protein +204.7%
Contains more Fats +139.5%
Contains more Other +500%
Contains more Carbs +∞%
Contains more Water +41.8%
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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Protein +204.7%
Contains more Fats +139.5%
Contains more Other +500%
Contains more Carbs +∞%
Contains more Water +41.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +266.4%
Contains more Polyunsaturated fat +90.7%
Contains less Saturated Fat -54.8%
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: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +266.4%
Contains more Polyunsaturated fat +90.7%
Contains less Saturated Fat -54.8%

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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Sardine Tofu Opinion
Net carbs 0g 1.57g Tofu
Protein 24.62g 8.08g Sardine
Fats 11.45g 4.78g Sardine
Carbs 0g 1.87g Tofu
Calories 208kcal 76kcal Sardine
Sugar 0g 0.62g Sardine
Fiber 0g 0.3g Tofu
Calcium 382mg 350mg Sardine
Iron 2.92mg 5.36mg Tofu
Magnesium 39mg 30mg Sardine
Phosphorus 490mg 97mg Sardine
Potassium 397mg 121mg Sardine
Sodium 307mg 7mg Tofu
Zinc 1.31mg 0.8mg Sardine
Copper 0.186mg 0.193mg Tofu
Manganese 0.108mg 0.605mg Tofu
Selenium 52.7µg 8.9µg Sardine
Vitamin A 108IU 85IU Sardine
Vitamin A RAE 32µg Sardine
Vitamin E 2.04mg 0.01mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.08mg 0.081mg Tofu
Vitamin B2 0.227mg 0.052mg Sardine
Vitamin B3 5.245mg 0.195mg Sardine
Vitamin B5 0.642mg 0.068mg Sardine
Vitamin B6 0.167mg 0.047mg Sardine
Folate 10µg 15µg Tofu
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg 2.4µg Sardine
Tryptophan 0.276mg 0.12mg Sardine
Threonine 1.079mg 0.402mg Sardine
Isoleucine 1.134mg 0.435mg Sardine
Leucine 2.001mg 0.713mg Sardine
Lysine 2.26mg 0.452mg Sardine
Methionine 0.729mg 0.108mg Sardine
Phenylalanine 0.961mg 0.428mg Sardine
Valine 1.268mg 0.446mg Sardine
Histidine 0.725mg 0.221mg Sardine
Cholesterol 142mg 0mg Tofu
Saturated Fat 1.528g 0.691g Tofu
Omega-3 - DHA 0.509g 0g Sardine
Omega-3 - EPA 0.473g 0g Sardine
Monounsaturated Fat 3.869g 1.056g Sardine
Polyunsaturated fat 5.148g 2.699g 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

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
6%
Tofu
Minerals Daily Need Coverage Score
94%
Sardine
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 300mg)
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 - 0.837g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $7)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins

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/172476/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.