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  6. Fish sandwich vs. Tofu

Fish sandwich vs. Tofu — In-Depth Nutrition Comparison

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Important differences between fish sandwiches and tofu

  • Fish sandwiches have more vitamin B12, selenium, vitamin B3, and vitamin B1; however, tofu has more iron, calcium, manganese, and copper.
  • Tofu's daily need coverage for iron is 48% more.
  • Tofu is lower in cholesterol.
  • Fish sandwiches have a higher glycemic index than tofu.

The food varieties used in the comparison are Fast foods, fish sandwich, with tartar sauce and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Tofu
Tofu
7
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 +70.2%
Contains more PhosphorusPhosphorus +19.6%
Contains more SeleniumSelenium +102.2%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +845.9%
Contains more IronIron +257.3%
Contains more CopperCopper +157.3%
Contains more ZincZinc +63.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +129.2%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Tofu
Tofu
0
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 +1700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +159.3%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more Vitamin B3Vitamin B3 +1002.6%
Contains more Vitamin B5Vitamin B5 +444.1%
Contains more Vitamin B6Vitamin B6 +48.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +466.7%
Contains more FolateFolate +206.7%
~equal in Choline ~28.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Tofu
Tofu
1
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 +27.4%
Contains more FatsFats +160.5%
Contains more CarbsCarbs +1327.3%
Contains more OtherOther +195.8%
Contains more WaterWater +74.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Tofu
Tofu
1
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 more Mono. FatMonounsaturated fat +145.7%
Contains more Poly. FatPolyunsaturated fat +131.8%
Contains less Sat. FatSaturated fat -64.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish sandwich Tofu
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Fish sandwich Tofu DV% diff.
Iron 1.5mg 5.36mg 48%
Calcium 37mg 350mg 31%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 7mg 26%
Polyunsaturated fat 6.257g 2.699g 24%
Selenium 18µg 8.9µg 17%
Manganese 0.264mg 0.605mg 15%
Copper 0.075mg 0.193mg 13%
Fats 12.45g 4.78g 12%
Vitamin B3 2.15mg 0.195mg 12%
Cholesterol 35mg 0mg 12%
Vitamin B1 0.21mg 0.081mg 11%
Calories 257kcal 76kcal 9%
Vitamin K 13.6µg 2.4µg 9%
Folate 46µg 15µg 8%
Carbs 26.69g 1.87g 8%
Vitamin B2 0.14mg 0.052mg 7%
Vitamin B5 0.37mg 0.068mg 6%
Saturated fat 1.949g 0.691g 6%
Vitamin E 0.55mg 0.01mg 4%
Protein 10.29g 8.08g 4%
Monounsaturated fat 2.595g 1.056g 4%
Phosphorus 116mg 97mg 3%
Zinc 0.49mg 0.8mg 3%
Potassium 206mg 121mg 3%
Fiber 1g 0.3g 3%
Fructose 1.47g 2%
Vitamin B6 0.07mg 0.047mg 2%
Vitamin C 1.8mg 0.1mg 2%
Vitamin D 0.2µg 0µg 1%
Magnesium 25mg 30mg 1%
Vitamin D 9IU 0IU 1%
Vitamin A 6µg 1%
Net carbs 25.69g 1.57g N/A
Sugar 3.53g 0.62g N/A
Trans fat 0.08g 0g N/A
Choline 28.9mg 28.8mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%
Omega-3 - EPA 0.029g 0g N/A
Omega-3 - DHA 0.064g 0g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sandwich 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
27%
Fish sandwich
6%
Tofu
Minerals Daily Need Coverage Score
40%
Fish sandwich
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.91g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 595mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 1.258g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Fish sandwich
Fish sandwich 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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.