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  6. Sardines vs. Tofu

Sardines vs. Tofu — In-Depth Nutrition Comparison

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A recap on the differences between sardines and tofu

  • Sardines are higher in vitamin B12, selenium, phosphorus, vitamin B3, vitamin D*, vitamin E, and vitamin B2, yet tofu is higher in iron and manganese.
  • Sardines cover your daily vitamin B12 needs 373% more than tofu.
  • The glycemic index of sardines is lower.

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

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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +30%
Contains more PotassiumPotassium +228.1%
Contains more ZincZinc +63.8%
Contains more PhosphorusPhosphorus +405.2%
Contains more SeleniumSelenium +492.1%
Contains more IronIron +83.6%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +460.2%
~equal in Calcium ~350mg
~equal in Copper ~0.193mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Tofu
Tofu
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20300%
Contains more Vitamin B2Vitamin B2 +336.5%
Contains more Vitamin B3Vitamin B3 +2589.7%
Contains more Vitamin B5Vitamin B5 +844.1%
Contains more Vitamin B6Vitamin B6 +255.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +50%
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient Sardines Tofu DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 8.9µg 80%
Phosphorus 490mg 97mg 56%
Cholesterol 142mg 0mg 47%
Protein 24.62g 8.08g 33%
Vitamin B3 5.245mg 0.195mg 32%
Iron 2.92mg 5.36mg 31%
Vitamin D* 193 IU 0 IU 24%
Vitamin D 4.8µg 0µg 24%
Manganese 0.108mg 0.605mg 22%
Polyunsaturated fat 5.148g 2.699g 16%
Vitamin E 2.04mg 0.01mg 14%
Sodium 307mg 7mg 13%
Vitamin B2 0.227mg 0.052mg 13%
Vitamin B5 0.642mg 0.068mg 11%
Fats 11.45g 4.78g 10%
Vitamin B6 0.167mg 0.047mg 9%
Potassium 397mg 121mg 8%
Choline 75mg 28.8mg 8%
Calories 208kcal 76kcal 7%
Monounsaturated fat 3.869g 1.056g 7%
Zinc 1.31mg 0.8mg 5%
Vitamin A 32µg 4%
Saturated fat 1.528g 0.691g 4%
Calcium 382mg 350mg 3%
Magnesium 39mg 30mg 2%
Carbs 0g 1.87g 1%
Fiber 0g 0.3g 1%
Copper 0.186mg 0.193mg 1%
Folate 10µg 15µg 1%
Protein per 100 calories 12g 11g N/A
Calories per 10 g protein 84kcal 94kcal N/A
Weight per 100 calories 48g 132g N/A
Unsaturated / Saturated Fat ratio 5.9 5.4 N/A
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Sugar 0g 0.62g N/A
Vitamin B1 0.08mg 0.081mg 0%
Vitamin K 2.6µg 2.4µg 0%
Tryptophan 0.276mg 0.12mg 0%
Threonine 1.079mg 0.402mg 0%
Isoleucine 1.134mg 0.435mg 0%
Leucine 2.001mg 0.713mg 0%
Lysine 2.26mg 0.452mg 0%
Methionine 0.729mg 0.108mg 0%
Phenylalanine 0.961mg 0.428mg 0%
Valine 1.268mg 0.446mg 0%
Histidine 0.725mg 0.221mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g 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
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 ProteinProtein +204.7%
Contains more FatsFats +139.5%
Contains more OtherOther +500%
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.8%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +266.4%
Contains more Poly. FatPolyunsaturated fat +90.7%
Contains less Sat. FatSaturated fat -54.8%

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/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.