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  6. Gefilte fish vs. Tofu

Gefilte fish vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between gefilte fish and tofu?

  • Gefilte fish is richer in vitamin B12, yet tofu is richer in calcium, manganese, copper, phosphorus, selenium, magnesium, and fiber.
  • Tofu's daily need coverage for calcium is 66% higher.
  • Tofu contains less cholesterol.
  • Gefilte fish has a lower glycemic index than tofu.

We used Fish, gefiltefish, commercial, sweet recipe and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Gefilte fish 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 6.4% 6.9% 8% 93% 65% 22% 31% 68% 9.5% 57%
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 MagnesiumMagnesium +544.4%
Contains more CalciumCalcium +2869.6%
Contains more PotassiumPotassium +160.4%
Contains more CopperCopper +93.8%
Contains more ZincZinc +91.5%
Contains more PhosphorusPhosphorus +160.3%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +1517.8%
Contains more SeleniumSelenium +65.7%
~equal in Iron ~2.66mg

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 2.7% 9% 0% 0% 16% 14% 19% 12% 18% 105% 0% 2.3% 0%
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 CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +162.5%
Contains more Vitamin B5Vitamin B5 +50.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +143.1%
Contains more Vitamin B2Vitamin B2 +72.9%
Contains more Vitamin B6Vitamin B6 +15%
Contains more FolateFolate +866.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Gefilte fish Tofu DV% diff.
Calcium 23mg 683mg 66%
Manganese 0.073mg 1.181mg 48%
Vitamin B12 0.84µg 0µg 35%
Polyunsaturated fat 0.285g 4.921g 31%
Sodium 524mg 14mg 22%
Copper 0.195mg 0.378mg 20%
Phosphorus 73mg 190mg 17%
Protein 9.07g 17.27g 16%
Selenium 10.5µg 17.4µg 13%
Magnesium 9mg 58mg 12%
Fats 1.73g 8.72g 11%
Cholesterol 30mg 0mg 10%
Fiber 0g 2.3g 9%
Vitamin B1 0.065mg 0.158mg 8%
Folate 3µg 29µg 7%
Zinc 0.82mg 1.57mg 7%
Vitamin B3 1mg 0.381mg 4%
Potassium 91mg 237mg 4%
Saturated fat 0.412g 1.261g 4%
Monounsaturated fat 0.824g 1.925g 3%
Calories 84kcal 144kcal 3%
Vitamin B2 0.059mg 0.102mg 3%
Vitamin A 27µg 3%
Iron 2.48mg 2.66mg 2%
Carbs 7.41g 2.78g 2%
Vitamin B5 0.2mg 0.133mg 1%
Vitamin B6 0.08mg 0.092mg 1%
Vitamin C 0.8mg 0.2mg 1%
Net carbs 7.41g 0.48g N/A
Tryptophan 0.086mg 0.235mg 0%
Threonine 0.488mg 0.785mg 0%
Isoleucine 0.486mg 0.849mg 0%
Leucine 0.81mg 1.392mg 0%
Lysine 0.842mg 0.883mg 0%
Methionine 0.255mg 0.211mg 0%
Phenylalanine 0.493mg 0.835mg 0%
Valine 0.548mg 0.87mg 0%
Histidine 0.261mg 0.431mg 0%
Omega-3 - EPA 0.075g N/A
Omega-3 - DHA 0.045g N/A
Omega-3 - DPA 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 2% 7% 80%
Protein: 9.07 g
Fats: 1.73 g
Carbs: 7.41 g
Water: 80.35 g
Other: 1.44 g
Tofu
Tofu
2
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 CarbsCarbs +166.5%
Contains more WaterWater +15.1%
Contains more ProteinProtein +90.4%
Contains more FatsFats +404%
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 54% 19%
Saturated fat: Sat. Fat 0.412 g
Monounsaturated fat: Mono. Fat 0.824 g
Polyunsaturated fat: Poly. Fat 0.285 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 -67.3%
Contains more Mono. FatMonounsaturated fat +133.6%
Contains more Poly. FatPolyunsaturated fat +1626.7%

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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. Gefilte fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171961/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.