Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Mussels
  5. Compare
  6. Mussels vs. Tofu

Mussels vs. Tofu — In-Depth Nutrition Comparison

Compare

Important differences between Mussels and Tofu

  • Mussels has more Vitamin B12, Manganese, Selenium, Vitamin B2, Phosphorus, Vitamin B1, Vitamin B5, and Vitamin B3, however, Tofu has more Calcium.
  • Mussels's daily need coverage for Vitamin B12 is 1000% more.

The food varieties used in the comparison are Mollusks, mussel, blue, cooked, moist heat and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Mussels 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.
Mussels
Mussels
7
:
3
Tofu
Tofu
Contains more Iron +25.4%
Contains more Magnesium +23.3%
Contains more Phosphorus +193.8%
Contains more Potassium +121.5%
Contains more Zinc +233.8%
Contains more Manganese +1024%
Contains more Selenium +906.7%
Contains more Calcium +960.6%
Contains less Sodium -98.1%
Contains more Copper +29.5%
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Iron +25.4%
Contains more Magnesium +23.3%
Contains more Phosphorus +193.8%
Contains more Potassium +121.5%
Contains more Zinc +233.8%
Contains more Manganese +1024%
Contains more Selenium +906.7%
Contains more Calcium +960.6%
Contains less Sodium -98.1%
Contains more Copper +29.5%

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.
Mussels
Mussels
9
:
3
Tofu
Tofu
Contains more Vitamin A +257.6%
Contains more Vitamin C +13500%
Contains more Vitamin B1 +270.4%
Contains more Vitamin B2 +707.7%
Contains more Vitamin B3 +1438.5%
Contains more Vitamin B5 +1297.1%
Contains more Vitamin B6 +112.8%
Contains more Folate +406.7%
Contains more Vitamin B12 +∞%
Mussels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +257.6%
Contains more Vitamin C +13500%
Contains more Vitamin B1 +270.4%
Contains more Vitamin B2 +707.7%
Contains more Vitamin B3 +1438.5%
Contains more Vitamin B5 +1297.1%
Contains more Vitamin B6 +112.8%
Contains more Folate +406.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mussels
Mussels
3
:
2
Tofu
Tofu
Contains more Protein +194.6%
Contains more Carbs +295.2%
Contains more Other +341.7%
Contains more Water +38.3%
Equal in Fats - 4.78
Mussels
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Tofu
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 Protein +194.6%
Contains more Carbs +295.2%
Contains more Other +341.7%
Contains more Water +38.3%
Equal in Fats - 4.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mussels
Mussels
0
:
3
Tofu
Tofu
Contains less Saturated Fat -18.7%
Contains more Polyunsaturated fat +122.7%
Equal in Monounsaturated Fat - 1.056
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -18.7%
Contains more Polyunsaturated fat +122.7%
Equal in Monounsaturated Fat - 1.056

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mussels Tofu
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mussels Tofu Opinion
Net carbs 7.39g 1.57g Mussels
Protein 23.8g 8.08g Mussels
Fats 4.48g 4.78g Tofu
Carbs 7.39g 1.87g Mussels
Calories 172kcal 76kcal Mussels
Sugar 0.62g Mussels
Fiber 0g 0.3g Tofu
Calcium 33mg 350mg Tofu
Iron 6.72mg 5.36mg Mussels
Magnesium 37mg 30mg Mussels
Phosphorus 285mg 97mg Mussels
Potassium 268mg 121mg Mussels
Sodium 369mg 7mg Tofu
Zinc 2.67mg 0.8mg Mussels
Copper 0.149mg 0.193mg Tofu
Manganese 6.8mg 0.605mg Mussels
Selenium 89.6µg 8.9µg Mussels
Vitamin A 304IU 85IU Mussels
Vitamin A RAE 91µg Mussels
Vitamin E 0.01mg Tofu
Vitamin C 13.6mg 0.1mg Mussels
Vitamin B1 0.3mg 0.081mg Mussels
Vitamin B2 0.42mg 0.052mg Mussels
Vitamin B3 3mg 0.195mg Mussels
Vitamin B5 0.95mg 0.068mg Mussels
Vitamin B6 0.1mg 0.047mg Mussels
Folate 76µg 15µg Mussels
Vitamin B12 24µg 0µg Mussels
Vitamin K 2.4µg Tofu
Tryptophan 0.267mg 0.12mg Mussels
Threonine 1.025mg 0.402mg Mussels
Isoleucine 1.036mg 0.435mg Mussels
Leucine 1.676mg 0.713mg Mussels
Lysine 1.779mg 0.452mg Mussels
Methionine 0.537mg 0.108mg Mussels
Phenylalanine 0.853mg 0.428mg Mussels
Valine 1.04mg 0.446mg Mussels
Histidine 0.457mg 0.221mg Mussels
Cholesterol 56mg 0mg Tofu
Saturated Fat 0.85g 0.691g Tofu
Omega-3 - DHA 0.506g 0g Mussels
Omega-3 - EPA 0.276g 0g Mussels
Omega-3 - DPA 0.044g 0g Mussels
Monounsaturated Fat 1.014g 1.056g Tofu
Polyunsaturated fat 1.212g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
286%
Mussels
6%
Tofu
Minerals Daily Need Coverage Score
198%
Mussels
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 362mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.159g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 35)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $7)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.