Salmon vs. Tofu — In-Depth Nutrition Comparison
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Summary of differences between salmon and tofu
- Salmon has more vitamin B12, vitamin D, vitamin B3, selenium, vitamin B6, and vitamin B5; however, tofu is higher in calcium, manganese, copper, and iron.
- Salmon covers your daily need for vitamin B12, 117% more than tofu.
- The glycemic index of tofu is higher.
These are the specific foods used in this comparison Fish, salmon, Atlantic, farmed, cooked, dry heat and Tofu, raw, firm, 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 PotassiumPotassium | +62% |
| Contains more PhosphorusPhosphorus | +32.6% |
| Contains more SeleniumSelenium | +137.9% |
| Contains more MagnesiumMagnesium | +93.3% |
| Contains more CalciumCalcium | +4453.3% |
| Contains more IronIron | +682.4% |
| Contains more CopperCopper | +671.4% |
| Contains more ZincZinc | +265.1% |
| Contains less SodiumSodium | -77% |
| Contains more ManganeseManganese | +7281.3% |
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 CVitamin C | +1750% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +115.2% |
| Contains more Vitamin B2Vitamin B2 | +32.4% |
| Contains more Vitamin B3Vitamin B3 | +2011.5% |
| Contains more Vitamin B5Vitamin B5 | +1009% |
| Contains more Vitamin B6Vitamin B6 | +603.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +17.2% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +28% |
| Contains more FatsFats | +41.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +75% |
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +117.2% |
| Contains less Sat. FatSaturated fat | -47.4% |
~equal in
Polyunsaturated fat
~4.921g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 2.8µg | 0µg | 117% |
| Calcium | 15mg | 683mg | 67% |
| Vitamin D | 13.1µg | 0µg | 66% |
| Vitamin D | 526IU | 0IU | 66% |
| Manganese | 0.016mg | 1.181mg | 51% |
| Vitamin B3 | 8.045mg | 0.381mg | 48% |
| Selenium | 41.4µg | 17.4µg | 44% |
| Vitamin B6 | 0.647mg | 0.092mg | 43% |
| Copper | 0.049mg | 0.378mg | 37% |
| Iron | 0.34mg | 2.66mg | 29% |
| Vitamin B5 | 1.475mg | 0.133mg | 27% |
| Cholesterol | 63mg | 0mg | 21% |
| Choline | 90.5mg | 16% | |
| Vitamin B1 | 0.34mg | 0.158mg | 15% |
| Zinc | 0.43mg | 1.57mg | 10% |
| Protein | 22.1g | 17.27g | 10% |
| Fiber | 0g | 2.3g | 9% |
| Phosphorus | 252mg | 190mg | 9% |
| Vitamin E | 1.14mg | 8% | |
| Vitamin A | 69µg | 8% | |
| Magnesium | 30mg | 58mg | 7% |
| Monounsaturated fat | 4.181g | 1.925g | 6% |
| Fats | 12.35g | 8.72g | 6% |
| Saturated fat | 2.397g | 1.261g | 5% |
| Vitamin C | 3.7mg | 0.2mg | 4% |
| Potassium | 384mg | 237mg | 4% |
| Calories | 206kcal | 144kcal | 3% |
| Vitamin B2 | 0.135mg | 0.102mg | 3% |
| Sodium | 61mg | 14mg | 2% |
| Polyunsaturated fat | 4.553g | 4.921g | 2% |
| Folate | 34µg | 29µg | 1% |
| Carbs | 0g | 2.78g | 1% |
| Net carbs | 0g | 0.48g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.248mg | 0.235mg | 0% |
| Threonine | 0.969mg | 0.785mg | 0% |
| Isoleucine | 1.018mg | 0.849mg | 0% |
| Leucine | 1.796mg | 1.392mg | 0% |
| Lysine | 2.03mg | 0.883mg | 0% |
| Methionine | 0.654mg | 0.211mg | 0% |
| Phenylalanine | 0.863mg | 0.835mg | 0% |
| Valine | 1.139mg | 0.87mg | 0% |
| Histidine | 0.651mg | 0.431mg | 0% |
| Omega-3 - EPA | 0.69g | N/A | |
| Omega-3 - DHA | 1.457g | N/A | |
| Omega-3 - DPA | 0.17g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
91%
9%
Minerals Daily Need Coverage Score
44%
87%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 63mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 1.136g)
Which food is cheaper?
Tofu is cheaper (difference - $13)
Which food is lower in glycemic index?
Salmon is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.