Mussels vs. Tofu — In-Depth Nutrition Comparison
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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.
- Mussels has a higher glycemic index than tofu.
The food varieties used in the comparison are Mollusks, mussel, blue, cooked, moist heat and Tofu, raw, regular, prepared with calcium sulfate.
Infographic
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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.
| Contains more MagnesiumMagnesium | +23.3% |
| Contains more PotassiumPotassium | +121.5% |
| Contains more IronIron | +25.4% |
| Contains more ZincZinc | +233.8% |
| Contains more PhosphorusPhosphorus | +193.8% |
| Contains more ManganeseManganese | +1024% |
| Contains more SeleniumSelenium | +906.7% |
| Contains more CalciumCalcium | +960.6% |
| Contains more CopperCopper | +29.5% |
| Contains less SodiumSodium | -98.1% |
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.
| Contains more Vitamin CVitamin C | +13500% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +270.4% |
| Contains more Vitamin B2Vitamin B2 | +707.7% |
| Contains more Vitamin B3Vitamin B3 | +1438.5% |
| Contains more Vitamin B5Vitamin B5 | +1297.1% |
| Contains more Vitamin B6Vitamin B6 | +112.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +406.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +194.6% |
| Contains more CarbsCarbs | +295.2% |
| Contains more OtherOther | +341.7% |
| Contains more WaterWater | +38.3% |
~equal in
Fats
~4.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -18.7% |
| Contains more Poly. FatPolyunsaturated fat | +122.7% |
~equal in
Monounsaturated fat
~1.056g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 24µg | 0µg | 1000% |
| Manganese | 6.8mg | 0.605mg | 269% |
| Selenium | 89.6µg | 8.9µg | 147% |
| Calcium | 33mg | 350mg | 32% |
| Protein | 23.8g | 8.08g | 31% |
| Vitamin B2 | 0.42mg | 0.052mg | 28% |
| Phosphorus | 285mg | 97mg | 27% |
| Cholesterol | 56mg | 0mg | 19% |
| Vitamin B3 | 3mg | 0.195mg | 18% |
| Vitamin B1 | 0.3mg | 0.081mg | 18% |
| Vitamin B5 | 0.95mg | 0.068mg | 18% |
| Iron | 6.72mg | 5.36mg | 17% |
| Zinc | 2.67mg | 0.8mg | 17% |
| Sodium | 369mg | 7mg | 16% |
| Folate | 76µg | 15µg | 15% |
| Vitamin C | 13.6mg | 0.1mg | 15% |
| Polyunsaturated fat | 1.212g | 2.699g | 10% |
| Vitamin A | 91µg | 10% | |
| Choline | 28.8mg | 5% | |
| Calories | 172kcal | 76kcal | 5% |
| Copper | 0.149mg | 0.193mg | 5% |
| Potassium | 268mg | 121mg | 4% |
| Vitamin B6 | 0.1mg | 0.047mg | 4% |
| Magnesium | 37mg | 30mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Carbs | 7.39g | 1.87g | 2% |
| Fiber | 0g | 0.3g | 1% |
| Saturated fat | 0.85g | 0.691g | 1% |
| Fats | 4.48g | 4.78g | 0% |
| Net carbs | 7.39g | 1.57g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Monounsaturated fat | 1.014g | 1.056g | 0% |
| Tryptophan | 0.267mg | 0.12mg | 0% |
| Threonine | 1.025mg | 0.402mg | 0% |
| Isoleucine | 1.036mg | 0.435mg | 0% |
| Leucine | 1.676mg | 0.713mg | 0% |
| Lysine | 1.779mg | 0.452mg | 0% |
| Methionine | 0.537mg | 0.108mg | 0% |
| Phenylalanine | 0.853mg | 0.428mg | 0% |
| Valine | 1.04mg | 0.446mg | 0% |
| Histidine | 0.457mg | 0.221mg | 0% |
| Omega-3 - EPA | 0.276g | 0g | N/A |
| Omega-3 - DHA | 0.506g | 0g | N/A |
| Omega-3 - DPA | 0.044g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
265%
6%
Minerals Daily Need Coverage Score
198%
59%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 362mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.159g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 35)
Which food is cheaper?
Tofu is cheaper (difference - $7)
Which food is lower in Sugar?
Mussels is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Mussels is relatively richer in minerals
Which food is richer in vitamins?
Mussels is relatively richer in vitamins