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  6. Fish soup vs. Tofu

Fish soup vs. Tofu — In-Depth Nutrition Comparison

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Differences between fish soup and tofu

  • Fish soup has more vitamin B12 and vitamin B3, while tofu has more iron, calcium, manganese, copper, selenium, zinc, and phosphorus.
  • Tofu's daily need coverage for iron is 67% higher.
  • The amount of sodium in tofu is lower.

The food types used in this comparison are Soup, stock, fish, home-prepared and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Fish soup 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 5% 0.9% 13% 0.38% 19% 1.6% 24% 20% 6.8% 5.5%
Tofu
Tofu
9
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 PotassiumPotassium +19%
Contains more MagnesiumMagnesium +328.6%
Contains more CalciumCalcium +11566.7%
Contains more IronIron +53500%
Contains more CopperCopper +232.8%
Contains more ZincZinc +1233.3%
Contains more PhosphorusPhosphorus +73.2%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +1063.5%
Contains more SeleniumSelenium +790%

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 0.33% 0.67% 3.4% 0% 8.3% 18% 22% 20% 8.5% 86% 0% 1.5% 3.8%
Tofu
Tofu
5
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B3Vitamin B3 +508.2%
Contains more Vitamin B5Vitamin B5 +383.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +145.5%
Contains more Vitamin B6Vitamin B6 +27%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +650%
Contains more CholineCholine +311.4%
~equal in Vitamin C ~0.1mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fish soup Tofu DV% diff.
Iron 0.01mg 5.36mg 67%
Calcium 3mg 350mg 35%
Vitamin B12 0.69µg 0µg 29%
Manganese 0.052mg 0.605mg 24%
Polyunsaturated fat 0.138g 2.699g 17%
Copper 0.058mg 0.193mg 15%
Selenium 1µg 8.9µg 14%
Protein 2.26g 8.08g 12%
Zinc 0.06mg 0.8mg 7%
Phosphorus 56mg 97mg 6%
Sodium 156mg 7mg 6%
Vitamin B3 1.186mg 0.195mg 6%
Fats 0.81g 4.78g 6%
Vitamin B5 0.329mg 0.068mg 5%
Magnesium 7mg 30mg 5%
Choline 7mg 28.8mg 4%
Vitamin B1 0.033mg 0.081mg 4%
Calories 16kcal 76kcal 3%
Folate 2µg 15µg 3%
Saturated fat 0.203g 0.691g 2%
Monounsaturated fat 0.236g 1.056g 2%
Vitamin K 0µg 2.4µg 2%
Vitamin B2 0.076mg 0.052mg 2%
Vitamin E 0.17mg 0.01mg 1%
Vitamin B6 0.037mg 0.047mg 1%
Fiber 0g 0.3g 1%
Potassium 144mg 121mg 1%
Carbs 0g 1.87g 1%
Vitamin C 0.1mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Cholesterol 1mg 0mg 0%
Sugar 0g 0.62g N/A
Vitamin A 2µg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%
Omega-3 - EPA 0.035g 0g N/A
Omega-3 - DHA 0.049g 0g N/A
Omega-3 - DPA 0.017g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 97%
Protein: 2.26 g
Fats: 0.81 g
Carbs: 0 g
Water: 96.6 g
Other: 0.33 g
Tofu
Tofu
4
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 WaterWater +14.3%
Contains more ProteinProtein +257.5%
Contains more FatsFats +490.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +118.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 41% 24%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.236 g
Polyunsaturated fat: Poly. Fat 0.138 g
Tofu
Tofu
2
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 less Sat. FatSaturated fat -70.6%
Contains more Mono. FatMonounsaturated fat +347.5%
Contains more Poly. FatPolyunsaturated fat +1855.8%

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. Fish soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172885/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.