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  6. Halibut raw vs. Tofu

Halibut raw vs. Tofu — In-Depth Nutrition Comparison

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The main differences between halibut raw and tofu

  • Halibut raw is richer in vitamin D, vitamin B12, selenium, and vitamin B6, yet tofu is richer in calcium, manganese, copper, iron, and zinc.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Tofu contains less cholesterol.
  • Halibut raw has a lower glycemic index than tofu.

Food types used in this article are Fish, halibut, Greenland, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Halibut raw 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% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Tofu
Tofu
8
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 +13.1%
Contains more SeleniumSelenium +109.8%
Contains more MagnesiumMagnesium +123.1%
Contains more CalciumCalcium +22666.7%
Contains more IronIron +303%
Contains more CopperCopper +1160%
Contains more ZincZinc +292.5%
Contains more PhosphorusPhosphorus +15.9%
Contains less SodiumSodium -82.5%
Contains more ManganeseManganese +9741.7%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 B3Vitamin B3 +293.7%
Contains more Vitamin B5Vitamin B5 +88%
Contains more Vitamin B6Vitamin B6 +356.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +163.3%
Contains more Vitamin B2Vitamin B2 +27.5%
Contains more FolateFolate +2800%

All nutrients comparison - raw data values

Nutrient Halibut raw Tofu DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Calcium 3mg 683mg 68%
Manganese 0.012mg 1.181mg 51%
Vitamin B12 1µg 0µg 42%
Copper 0.03mg 0.378mg 39%
Selenium 36.5µg 17.4µg 35%
Iron 0.66mg 2.66mg 25%
Vitamin B6 0.42mg 0.092mg 25%
Polyunsaturated fat 1.367g 4.921g 24%
Monounsaturated fat 8.378g 1.925g 16%
Cholesterol 46mg 0mg 15%
Choline 61.8mg 11%
Zinc 0.4mg 1.57mg 11%
Fiber 0g 2.3g 9%
Fats 13.84g 8.72g 8%
Magnesium 26mg 58mg 8%
Vitamin B1 0.06mg 0.158mg 8%
Vitamin B3 1.5mg 0.381mg 7%
Folate 1µg 29µg 7%
Protein 14.37g 17.27g 6%
Vitamin E 0.73mg 5%
Saturated fat 2.419g 1.261g 5%
Phosphorus 164mg 190mg 4%
Sodium 80mg 14mg 3%
Calories 186kcal 144kcal 2%
Vitamin B2 0.08mg 0.102mg 2%
Vitamin B5 0.25mg 0.133mg 2%
Vitamin A 14µg 2%
Potassium 268mg 237mg 1%
Carbs 0g 2.78g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.48g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.161mg 0.235mg 0%
Threonine 0.63mg 0.785mg 0%
Isoleucine 0.662mg 0.849mg 0%
Leucine 1.168mg 1.392mg 0%
Lysine 1.32mg 0.883mg 0%
Methionine 0.425mg 0.211mg 0%
Phenylalanine 0.561mg 0.835mg 0%
Valine 0.74mg 0.87mg 0%
Histidine 0.423mg 0.431mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 FatsFats +58.7%
Contains more ProteinProtein +20.2%
Contains more CarbsCarbs +∞%
~equal in Water ~69.83g
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 more Mono. FatMonounsaturated fat +335.2%
Contains less Sat. FatSaturated fat -47.9%
Contains more Poly. FatPolyunsaturated fat +260%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.