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  6. Pacific saury raw vs. Tofu

Pacific saury raw vs. Tofu — In-Depth Nutrition Comparison

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How are pacific saury raw and tofu different?

  • Pacific saury raw is higher in vitamin B12, phosphorus, vitamin D, vitamin B5, and vitamin B3; however, tofu is richer in iron, calcium, manganese, and copper.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Tofu has less cholesterol.
  • Pacific saury raw has a lower glycemic index (0) than tofu (15).

Fish, pike, northern, raw and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Tofu
Tofu
6
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 PotassiumPotassium +114%
Contains more PhosphorusPhosphorus +126.8%
Contains more SeleniumSelenium +41.6%
Contains more CalciumCalcium +514%
Contains more IronIron +874.5%
Contains more CopperCopper +278.4%
Contains more ZincZinc +19.4%
Contains less SodiumSodium -82.1%
Contains more ManganeseManganese +152.1%
~equal in Magnesium ~30mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Tofu
Tofu
2
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 +3700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin B3Vitamin B3 +1079.5%
Contains more Vitamin B5Vitamin B5 +1002.9%
Contains more Vitamin B6Vitamin B6 +148.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +125.7%
Contains more Vitamin B1Vitamin B1 +39.7%
Contains more Vitamin KVitamin K +2300%
~equal in Folate ~15µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +138.4%
Contains more OtherOther +56.9%
Contains more FatsFats +592.8%
Contains more CarbsCarbs +∞%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -82.9%
Contains more Mono. FatMonounsaturated fat +572.6%
Contains more Poly. FatPolyunsaturated fat +1236.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Tofu DV% diff.
Vitamin B12 2µg 0µg 83%
Iron 0.55mg 5.36mg 60%
Calcium 57mg 350mg 29%
Protein 19.26g 8.08g 22%
Phosphorus 220mg 97mg 18%
Polyunsaturated fat 0.202g 2.699g 17%
Copper 0.051mg 0.193mg 16%
Manganese 0.24mg 0.605mg 16%
Vitamin B5 0.75mg 0.068mg 14%
Vitamin D 2.5µg 0µg 13%
Cholesterol 39mg 0mg 13%
Vitamin B3 2.3mg 0.195mg 13%
Vitamin D 99IU 0IU 12%
Selenium 12.6µg 8.9µg 7%
Choline 65mg 28.8mg 7%
Fats 0.69g 4.78g 6%
Vitamin B6 0.117mg 0.047mg 5%
Potassium 259mg 121mg 4%
Vitamin C 3.8mg 0.1mg 4%
Saturated fat 0.118g 0.691g 3%
Vitamin K 0.1µg 2.4µg 2%
Vitamin A 21µg 2%
Monounsaturated fat 0.157g 1.056g 2%
Vitamin B1 0.058mg 0.081mg 2%
Calories 88kcal 76kcal 1%
Vitamin B2 0.063mg 0.052mg 1%
Vitamin E 0.2mg 0.01mg 1%
Sodium 39mg 7mg 1%
Zinc 0.67mg 0.8mg 1%
Fiber 0g 0.3g 1%
Carbs 0g 1.87g 1%
Net carbs 0g 1.57g N/A
Magnesium 31mg 30mg 0%
Sugar 0g 0.62g N/A
Folate 15µg 15µg 0%
Tryptophan 0.216mg 0.12mg 0%
Threonine 0.844mg 0.402mg 0%
Isoleucine 0.887mg 0.435mg 0%
Leucine 1.565mg 0.713mg 0%
Lysine 1.768mg 0.452mg 0%
Methionine 0.57mg 0.108mg 0%
Phenylalanine 0.752mg 0.428mg 0%
Valine 0.992mg 0.446mg 0%
Histidine 0.567mg 0.221mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Pacific saury raw
6%
Tofu
Minerals Daily Need Coverage Score
32%
Pacific saury raw
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 32mg)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 0.573g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.