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  6. Shark fin soup vs. Tofu

Shark fin soup vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between Shark fin soup and Tofu?

  • Shark fin soup is richer in Vitamin B12, yet Tofu is richer in Calcium, Manganese, Copper, Phosphorus, Iron, Magnesium, Vitamin B1, and Fiber.
  • Tofu's daily need coverage for Calcium is 67% higher.
  • Tofu contains less Sodium.

We used Soup, shark fin, restaurant-prepared and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Shark fin soup 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 5% 3% 4.7% 35% 36% 22% 9% 65% 3.1% 0%
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +728.6%
Contains more CalciumCalcium +6730%
Contains more PotassiumPotassium +347.2%
Contains more IronIron +183%
Contains more CopperCopper +250%
Contains more ZincZinc +91.5%
Contains more PhosphorusPhosphorus +804.8%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +4820.8%

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 0.33% 0% 0% 0% 6.8% 9% 9.2% 7.8% 6% 24% 0% 6.8% 0%
Tofu
Tofu
6
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin B3Vitamin B3 +29.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +485.2%
Contains more Vitamin B2Vitamin B2 +161.5%
Contains more Vitamin B6Vitamin B6 +253.8%
Contains more FolateFolate +222.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.133mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 4% 90%
Protein: 3.2 g
Fats: 2 g
Carbs: 3.8 g
Water: 90.13 g
Other: 0.87 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +36.7%
Contains more WaterWater +29.1%
Contains more ProteinProtein +439.7%
Contains more FatsFats +336%
Contains more OtherOther +60.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 41% 24%
Saturated Fat: Sat. Fat 0.501 g
Monounsaturated Fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 0.341 g
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated Fat -60.3%
Contains more Mono. FatMonounsaturated Fat +230.2%
Contains more Poly. FatPolyunsaturated fat +1343.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shark fin soup Tofu Opinion
Calories 46kcal 144kcal Tofu
Protein 3.2g 17.27g Tofu
Fats 2g 8.72g Tofu
Vitamin C 0.1mg 0.2mg Tofu
Net carbs 3.8g 0.48g Shark fin soup
Carbs 3.8g 2.78g Shark fin soup
Cholesterol 2mg 0mg Tofu
Magnesium 7mg 58mg Tofu
Calcium 10mg 683mg Tofu
Potassium 53mg 237mg Tofu
Iron 0.94mg 2.66mg Tofu
Fiber 0g 2.3g Tofu
Copper 0.108mg 0.378mg Tofu
Zinc 0.82mg 1.57mg Tofu
Phosphorus 21mg 190mg Tofu
Sodium 501mg 14mg Tofu
Vitamin A 0IU 166IU Tofu
Manganese 0.024mg 1.181mg Tofu
Selenium 17.4µg Tofu
Vitamin B1 0.027mg 0.158mg Tofu
Vitamin B2 0.039mg 0.102mg Tofu
Vitamin B3 0.493mg 0.381mg Shark fin soup
Vitamin B5 0.13mg 0.133mg Tofu
Vitamin B6 0.026mg 0.092mg Tofu
Vitamin B12 0.19µg 0µg Shark fin soup
Folate 9µg 29µg Tofu
Saturated Fat 0.501g 1.261g Shark fin soup
Monounsaturated Fat 0.583g 1.925g Tofu
Polyunsaturated fat 0.341g 4.921g Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Omega-3 - EPA 0.086g Shark fin soup
Omega-3 - DHA 0.121g Shark fin soup
Omega-3 - DPA 0.042g Shark fin soup

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shark fin soup Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
5%
Shark fin soup
10%
Tofu
Minerals Daily Need Coverage Score
18%
Shark fin soup
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 487mg)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Saturated Fat?
Shark fin soup
Shark fin soup is lower in Saturated Fat (difference - 0.76g)
Which food is lower in glycemic index?
Shark fin soup
Shark fin soup is lower in glycemic index (difference - 15)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Shark fin soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174532/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.