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  6. Haddock vs. Tofu

Haddock vs. Tofu — In-Depth Nutrition Comparison

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Differences between haddock and tofu

  • Haddock has more vitamin B12, selenium, phosphorus, vitamin B3, and vitamin B6, while tofu has more iron, calcium, manganese, and copper.
  • Haddock's daily need coverage for vitamin B12 is 89% higher.
  • Haddock has a lower glycemic index. The glycemic index of haddock is 0, while the glycemic index of tofu is 15.

The food types used in this comparison are Fish, haddock, cooked, dry heat and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
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 +190.1%
Contains more PhosphorusPhosphorus +186.6%
Contains more SeleniumSelenium +256.2%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +2400%
Contains more IronIron +2452.4%
Contains more CopperCopper +642.3%
Contains more ZincZinc +100%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +4553.8%

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B3Vitamin B3 +2012.3%
Contains more Vitamin B5Vitamin B5 +626.5%
Contains more Vitamin B6Vitamin B6 +595.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +176.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +252.2%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +15.4%

All nutrients comparison - raw data values

Nutrient Haddock Tofu DV% diff.
Vitamin B12 2.13µg 0µg 89%
Iron 0.21mg 5.36mg 64%
Selenium 31.7µg 8.9µg 41%
Calcium 14mg 350mg 34%
Manganese 0.013mg 0.605mg 26%
Phosphorus 278mg 97mg 26%
Vitamin B3 4.119mg 0.195mg 25%
Protein 19.99g 8.08g 24%
Vitamin B6 0.327mg 0.047mg 22%
Cholesterol 66mg 0mg 22%
Copper 0.026mg 0.193mg 19%
Polyunsaturated fat 0.204g 2.699g 17%
Sodium 261mg 7mg 11%
Vitamin B5 0.494mg 0.068mg 9%
Choline 79.6mg 28.8mg 9%
Potassium 351mg 121mg 7%
Fats 0.55g 4.78g 7%
Vitamin B1 0.023mg 0.081mg 5%
Vitamin E 0.55mg 0.01mg 4%
Zinc 0.4mg 0.8mg 4%
Vitamin D 0.6µg 0µg 3%
Saturated fat 0.111g 0.691g 3%
Vitamin D 23IU 0IU 3%
Monounsaturated fat 0.074g 1.056g 2%
Vitamin A 21µg 2%
Vitamin K 0.1µg 2.4µg 2%
Folate 13µg 15µg 1%
Calories 90kcal 76kcal 1%
Vitamin B2 0.069mg 0.052mg 1%
Fiber 0g 0.3g 1%
Magnesium 26mg 30mg 1%
Carbs 0g 1.87g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Sugar 0g 0.62g N/A
Trans fat 0.005g 0g N/A
Tryptophan 0.26mg 0.12mg 0%
Threonine 1.015mg 0.402mg 0%
Isoleucine 1.067mg 0.435mg 0%
Leucine 1.882mg 0.713mg 0%
Lysine 2.126mg 0.452mg 0%
Methionine 0.686mg 0.108mg 0%
Phenylalanine 0.904mg 0.428mg 0%
Valine 1.193mg 0.446mg 0%
Histidine 0.682mg 0.221mg 0%
Omega-3 - EPA 0.051g 0g N/A
Omega-3 - DHA 0.109g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Tofu
Tofu
4
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 +147.4%
Contains more FatsFats +769.1%
Contains more CarbsCarbs +∞%
~equal in Water ~84.55g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 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 less Sat. FatSaturated fat -83.9%
Contains more Mono. FatMonounsaturated fat +1327%
Contains more Poly. FatPolyunsaturated fat +1223%

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.