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  6. Lobster Raw vs. Tofu

Lobster Raw vs. Tofu — In-Depth Nutrition Comparison

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The main differences between lobster Raw and tofu

  • Lobster Raw is richer in copper, selenium, vitamin B12, vitamin B5, and zinc, yet tofu is richer in iron, calcium, and manganese.
  • Daily need coverage for copper for lobster Raw is 128% higher.
  • Tofu contains less cholesterol.
  • Lobster Raw has a lower glycemic index than tofu.

Food types used in this article are Crustaceans, lobster, northern, raw and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Lobster 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Tofu
Tofu
4
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 MagnesiumMagnesium +26.7%
Contains more PotassiumPotassium +65.3%
Contains more CopperCopper +599%
Contains more ZincZinc +341.3%
Contains more PhosphorusPhosphorus +66%
Contains more SeleniumSelenium +614.6%
Contains more CalciumCalcium +316.7%
Contains more IronIron +1961.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +980.4%

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Tofu
Tofu
5
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 +8600%
Contains more Vitamin B3Vitamin B3 +715.9%
Contains more Vitamin B5Vitamin B5 +2030.9%
Contains more Vitamin B6Vitamin B6 +121.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +144.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lobster Raw Tofu DV% diff.
Copper 1.349mg 0.193mg 128%
Selenium 63.6µg 8.9µg 99%
Iron 0.26mg 5.36mg 64%
Vitamin B12 1.25µg 0µg 52%
Cholesterol 127mg 0mg 42%
Vitamin B5 1.449mg 0.068mg 28%
Calcium 84mg 350mg 27%
Zinc 3.53mg 0.8mg 25%
Manganese 0.056mg 0.605mg 24%
Sodium 423mg 7mg 18%
Protein 16.52g 8.08g 17%
Polyunsaturated fat 0.296g 2.699g 16%
Vitamin B3 1.591mg 0.195mg 9%
Phosphorus 161mg 97mg 9%
Choline 70.3mg 28.8mg 8%
Vitamin E 0.87mg 0.01mg 6%
Fats 0.75g 4.78g 6%
Vitamin B1 0.02mg 0.081mg 5%
Vitamin B6 0.104mg 0.047mg 4%
Vitamin B2 0.014mg 0.052mg 3%
Vitamin K 0µg 2.4µg 2%
Potassium 200mg 121mg 2%
Magnesium 38mg 30mg 2%
Saturated fat 0.181g 0.691g 2%
Monounsaturated fat 0.22g 1.056g 2%
Fiber 0g 0.3g 1%
Carbs 0g 1.87g 1%
Folate 10µg 15µg 1%
Calories 77kcal 76kcal 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Vitamin D 1IU 0IU 0%
Sugar 0g 0.62g N/A
Vitamin A 1µg 0%
Trans fat 0.011g 0g N/A
Tryptophan 0.215mg 0.12mg 0%
Threonine 0.654mg 0.402mg 0%
Isoleucine 0.723mg 0.435mg 0%
Leucine 1.197mg 0.713mg 0%
Lysine 1.24mg 0.452mg 0%
Methionine 0.413mg 0.108mg 0%
Phenylalanine 0.68mg 0.428mg 0%
Valine 0.741mg 0.446mg 0%
Histidine 0.413mg 0.221mg 0%
Omega-3 - EPA 0.102g 0g N/A
Omega-3 - DHA 0.068g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Tofu
Tofu
3
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 +104.5%
Contains more OtherOther +147.2%
Contains more FatsFats +537.3%
Contains more CarbsCarbs +∞%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 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 -73.8%
Contains more Mono. FatMonounsaturated fat +380%
Contains more Poly. FatPolyunsaturated fat +811.8%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.