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  6. Rainbow trout vs. Tofu

Rainbow trout vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between rainbow trout and tofu?

  • Rainbow trout is higher in vitamin B12, vitamin D, vitamin B3, vitamin B5, selenium, and vitamin B6, yet tofu is higher in iron, calcium, and manganese.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% more.
  • The amount of cholesterol in tofu is lower.
  • The glycemic index of rainbow trout is lower.

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

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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +211.6%
Contains more PhosphorusPhosphorus +133%
Contains more SeleniumSelenium +165.2%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +1300%
Contains more IronIron +1629%
Contains more CopperCopper +319.6%
Contains more ZincZinc +77.8%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +5400%

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
2
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 CVitamin C +2800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B3Vitamin B3 +2754.9%
Contains more Vitamin B5Vitamin B5 +2351.5%
Contains more Vitamin B6Vitamin B6 +623.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +125.7%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +36.4%

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%
Iron 0.31mg 5.36mg 63%
Vitamin B3 5.567mg 0.195mg 34%
Calcium 25mg 350mg 33%
Vitamin B5 1.667mg 0.068mg 32%
Selenium 23.6µg 8.9µg 27%
Manganese 0.011mg 0.605mg 26%
Protein 19.94g 8.08g 24%
Vitamin B6 0.34mg 0.047mg 23%
Cholesterol 59mg 0mg 20%
Phosphorus 226mg 97mg 18%
Copper 0.046mg 0.193mg 16%
Vitamin E 2.34mg 0.01mg 16%
Vitamin A 84µg 9%
Potassium 377mg 121mg 8%
Polyunsaturated fat 1.507g 2.699g 8%
Choline 65mg 28.8mg 7%
Saturated fat 1.383g 0.691g 3%
Vitamin B2 0.09mg 0.052mg 3%
Vitamin B1 0.12mg 0.081mg 3%
Calories 141kcal 76kcal 3%
Vitamin C 2.9mg 0.1mg 3%
Zinc 0.45mg 0.8mg 3%
Sodium 51mg 7mg 2%
Vitamin K 0.1µg 2.4µg 2%
Monounsaturated fat 1.979g 1.056g 2%
Fats 6.18g 4.78g 2%
Fiber 0g 0.3g 1%
Magnesium 25mg 30mg 1%
Carbs 0g 1.87g 1%
Folate 11µg 15µg 1%
Net carbs 0g 1.57g N/A
Sugar 0g 0.62g N/A
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.12mg 0%
Threonine 0.915mg 0.402mg 0%
Isoleucine 0.962mg 0.435mg 0%
Leucine 1.696mg 0.713mg 0%
Lysine 1.916mg 0.452mg 0%
Methionine 0.618mg 0.108mg 0%
Phenylalanine 0.815mg 0.428mg 0%
Valine 1.075mg 0.446mg 0%
Histidine 0.614mg 0.221mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0g 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
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 +146.8%
Contains more FatsFats +29.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.6%
Contains more OtherOther +800%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +87.4%
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +79.1%

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/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.