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  6. Rainbow trout vs. Tofu

Rainbow trout vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between rainbow trout and tofu?

  • Rainbow trout is richer in vitamin B12, vitamin D, vitamin B3, vitamin B5, and vitamin B6, yet tofu is richer in calcium, manganese, copper, and iron.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Tofu contains less cholesterol.
  • Rainbow trout has a lower glycemic index than tofu.

We used Fish, trout, rainbow, farmed, raw and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Tofu
Tofu
7
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 PotassiumPotassium +59.1%
Contains more PhosphorusPhosphorus +18.9%
Contains more SeleniumSelenium +35.6%
Contains more MagnesiumMagnesium +132%
Contains more CalciumCalcium +2632%
Contains more IronIron +758.1%
Contains more CopperCopper +721.7%
Contains more ZincZinc +248.9%
Contains less SodiumSodium -72.5%
Contains more ManganeseManganese +10636.4%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
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 +1350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1361.2%
Contains more Vitamin B5Vitamin B5 +1153.4%
Contains more Vitamin B6Vitamin B6 +269.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +31.7%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more FolateFolate +163.6%

All nutrients comparison - raw data values

Nutrient Rainbow trout Tofu DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Calcium 25mg 683mg 66%
Manganese 0.011mg 1.181mg 51%
Copper 0.046mg 0.378mg 37%
Vitamin B3 5.567mg 0.381mg 32%
Vitamin B5 1.667mg 0.133mg 31%
Iron 0.31mg 2.66mg 29%
Polyunsaturated fat 1.507g 4.921g 23%
Cholesterol 59mg 0mg 20%
Vitamin B6 0.34mg 0.092mg 19%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Selenium 23.6µg 17.4µg 11%
Zinc 0.45mg 1.57mg 10%
Fiber 0g 2.3g 9%
Vitamin A 84µg 9%
Magnesium 25mg 58mg 8%
Protein 19.94g 17.27g 5%
Phosphorus 226mg 190mg 5%
Folate 11µg 29µg 5%
Fats 6.18g 8.72g 4%
Potassium 377mg 237mg 4%
Vitamin B1 0.12mg 0.158mg 3%
Vitamin C 2.9mg 0.2mg 3%
Sodium 51mg 14mg 2%
Vitamin B2 0.09mg 0.102mg 1%
Carbs 0g 2.78g 1%
Saturated fat 1.383g 1.261g 1%
Calories 141kcal 144kcal 0%
Net carbs 0g 0.48g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g 0g N/A
Monounsaturated fat 1.979g 1.925g 0%
Tryptophan 0.234mg 0.235mg 0%
Threonine 0.915mg 0.785mg 0%
Isoleucine 0.962mg 0.849mg 0%
Leucine 1.696mg 1.392mg 0%
Lysine 1.916mg 0.883mg 0%
Methionine 0.618mg 0.211mg 0%
Phenylalanine 0.815mg 0.835mg 0%
Valine 1.075mg 0.87mg 0%
Histidine 0.614mg 0.431mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Tofu
Tofu
3
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 ProteinProtein +15.5%
Contains more FatsFats +41.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1650%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 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 more Poly. FatPolyunsaturated fat +226.5%
~equal in Saturated fat ~1.261g
~equal in Monounsaturated fat ~1.925g

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.