Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Fish sauce
  5. Compare
  6. Fish sauce vs. Tofu

Fish sauce vs. Tofu — In-Depth Nutrition Comparison

Compare

A recap on differences between fish sauce and tofu

  • Fish sauce is higher in magnesium, vitamin B6, and vitamin B12, yet tofu is higher in calcium, manganese, copper, phosphorus, iron, and selenium.
  • Fish sauce covers your daily sodium needs 341% more than tofu.
  • The amount of sodium in tofu is lower.
  • The glycemic index of fish sauce is lower.

Food varieties used in this article are Sauce, fish, ready-to-serve and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +201.7%
Contains more PotassiumPotassium +21.5%
Contains more CalciumCalcium +1488.4%
Contains more IronIron +241%
Contains more CopperCopper +656%
Contains more ZincZinc +685%
Contains more PhosphorusPhosphorus +2614.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +406.9%
Contains more SeleniumSelenium +91.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +507.1%
Contains more Vitamin B6Vitamin B6 +330.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +75.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1216.7%
Contains more Vitamin B2Vitamin B2 +78.9%
Contains more Vitamin B5Vitamin B5 +12.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Fish sauce Tofu DV% diff.
Sodium 7851mg 14mg 341%
Calcium 43mg 683mg 64%
Manganese 0.233mg 1.181mg 41%
Copper 0.05mg 0.378mg 36%
Polyunsaturated fat 0.003g 4.921g 33%
Magnesium 175mg 58mg 28%
Phosphorus 7mg 190mg 26%
Protein 5.06g 17.27g 24%
Iron 0.78mg 2.66mg 24%
Vitamin B6 0.396mg 0.092mg 23%
Vitamin B12 0.48µg 0µg 20%
Selenium 9.1µg 17.4µg 15%
Fats 0.01g 8.72g 13%
Vitamin B3 2.313mg 0.381mg 12%
Zinc 0.2mg 1.57mg 12%
Vitamin B1 0.012mg 0.158mg 12%
Fiber 0g 2.3g 9%
Folate 51µg 29µg 6%
Saturated fat 0.003g 1.261g 6%
Monounsaturated fat 0.002g 1.925g 5%
Calories 35kcal 144kcal 5%
Vitamin B2 0.057mg 0.102mg 3%
Potassium 288mg 237mg 2%
Choline 13.2mg 2%
Vitamin C 0.5mg 0.2mg 0%
Carbs 3.64g 2.78g 0%
Net carbs 3.64g 0.48g N/A
Sugar 3.64g N/A
Vitamin A 4µg 0%
Vitamin B5 0.118mg 0.133mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Tofu
Tofu
2
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 CarbsCarbs +30.9%
Contains more OtherOther +1344.3%
Contains more ProteinProtein +241.3%
Contains more FatsFats +87100%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +96150%
Contains more Poly. FatPolyunsaturated fat +163933.3%

People also compare

Fish sauce
Fish sauce vs Marinara sauce
Marinara sauce
Fish sauce
Fish sauce vs Béchamel sauce
Béchamel sauce
Fish sauce
Fish sauce vs Hot sauce
Hot sauce
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.