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  6. Frog legs vs. Tofu

Frog legs vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between frog legs and tofu?

  • Frog legs are richer in vitamin B12 and vitamin B2, yet tofu is richer in calcium, iron, copper, fiber, magnesium, phosphorus, and selenium.
  • Tofu's daily need coverage for calcium is 67% higher.
  • Tofu contains less cholesterol.
  • Frog legs have a lower glycemic index than tofu.

We used Frog legs, raw and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Frog legs 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 14% 5.4% 25% 56% 83% 27% 63% 7.6% 0% 77%
Tofu
Tofu
9
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 +20.3%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +3694.4%
Contains more IronIron +77.3%
Contains more CopperCopper +51.2%
Contains more ZincZinc +57%
Contains more PhosphorusPhosphorus +29.3%
Contains less SodiumSodium -75.9%
Contains more SeleniumSelenium +23.4%

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 0% 5% 20% 3% 35% 58% 23% 0% 28% 50% 0.25% 11% 35%
Tofu
Tofu
4
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +145.1%
Contains more Vitamin B3Vitamin B3 +215%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +12.9%
Contains more FolateFolate +93.3%

All nutrients comparison - raw data values

Nutrient Frog legs Tofu DV% diff.
Calcium 18mg 683mg 67%
Manganese 1.181mg 51%
Polyunsaturated fat 0.102g 4.921g 32%
Vitamin B12 0.4µg 0µg 17%
Cholesterol 50mg 0mg 17%
Iron 1.5mg 2.66mg 15%
Copper 0.25mg 0.378mg 14%
Fats 0.3g 8.72g 13%
Choline 65mg 12%
Vitamin B2 0.25mg 0.102mg 11%
Magnesium 20mg 58mg 9%
Fiber 0g 2.3g 9%
Vitamin E 1mg 7%
Phosphorus 147mg 190mg 6%
Selenium 14.1µg 17.4µg 6%
Zinc 1mg 1.57mg 5%
Saturated fat 0.076g 1.261g 5%
Vitamin B3 1.2mg 0.381mg 5%
Monounsaturated fat 0.053g 1.925g 5%
Folate 15µg 29µg 4%
Calories 73kcal 144kcal 4%
Vitamin B5 0.133mg 3%
Protein 16.4g 17.27g 2%
Vitamin A 15µg 2%
Vitamin B6 0.12mg 0.092mg 2%
Sodium 58mg 14mg 2%
Vitamin B1 0.14mg 0.158mg 2%
Vitamin D 0.2µg 0µg 1%
Carbs 0g 2.78g 1%
Potassium 285mg 237mg 1%
Vitamin D 8IU 0IU 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.48g N/A
Vitamin K 0.1µg 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 0.014g N/A
Omega-3 - DHA 0.02g N/A
Omega-3 - DPA 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 82%
Protein: 16.4 g
Fats: 0.3 g
Carbs: 0 g
Water: 81.9 g
Other: 1.4 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 WaterWater +17.3%
Contains more FatsFats +2806.7%
Contains more CarbsCarbs +∞%
~equal in Protein ~17.27g
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 23% 44%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.102 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 -94%
Contains more Mono. FatMonounsaturated fat +3532.1%
Contains more Poly. FatPolyunsaturated fat +4724.5%

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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. Frog legs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168148/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.