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.
  • 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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Tofu
Tofu
3
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 +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.
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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Tofu
Tofu
3
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 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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mussels Tofu 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Tofu
2
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 +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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Tofu
Tofu
3
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 -18.7%
Contains more Poly. FatPolyunsaturated fat +122.7%
~equal in Monounsaturated fat ~1.056g

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.