Sardines vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between sardines and tofu
- Sardines are higher in vitamin B12, selenium, phosphorus, vitamin D, vitamin B3, 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.
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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.
| 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% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +20300% |
| Contains more Vitamin DVitamin D | +∞% |
| 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 CholineCholine | +160.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 | 4.8µg | 0µg | 24% |
| Vitamin D | 193IU | 0IU | 24% |
| Manganese | 0.108mg | 0.605mg | 22% |
| Polyunsaturated fat | 5.148g | 2.699g | 16% |
| Vitamin E | 2.04mg | 0.01mg | 14% |
| Vitamin B2 | 0.227mg | 0.052mg | 13% |
| Sodium | 307mg | 7mg | 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% |
| Copper | 0.186mg | 0.193mg | 1% |
| Fiber | 0g | 0.3g | 1% |
| Carbs | 0g | 1.87g | 1% |
| Folate | 10µg | 15µg | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +266.4% |
| Contains more Poly. FatPolyunsaturated fat | +90.7% |
| Contains less Sat. FatSaturated fat | -54.8% |