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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 differences between shark fin soup and tofu?

  • Shark fin soup is higher in vitamin B12, yet tofu is higher in iron, calcium, manganese, phosphorus, copper, magnesium, and polyunsaturated fat.
  • Tofu's daily need coverage for iron is 55% more.
  • The amount of sodium in tofu is lower.

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

Infographic

Shark fin soup vs Tofu 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.
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
9
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 +328.6%
Contains more CalciumCalcium +3400%
Contains more PotassiumPotassium +128.3%
Contains more IronIron +470.2%
Contains more CopperCopper +78.7%
Contains more PhosphorusPhosphorus +361.9%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +2420.8%
~equal in Zinc ~0.8mg

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
7
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 B3Vitamin B3 +152.8%
Contains more Vitamin B5Vitamin B5 +91.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B6Vitamin B6 +80.8%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0.1mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Shark fin soup Tofu DV% diff.
Iron 0.94mg 5.36mg 55%
Calcium 10mg 350mg 34%
Manganese 0.024mg 0.605mg 25%
Sodium 501mg 7mg 21%
Selenium 8.9µg 16%
Polyunsaturated fat 0.341g 2.699g 16%
Phosphorus 21mg 97mg 11%
Protein 3.2g 8.08g 10%
Copper 0.108mg 0.193mg 9%
Vitamin B12 0.19µg 0µg 8%
Magnesium 7mg 30mg 5%
Vitamin B1 0.027mg 0.081mg 5%
Choline 28.8mg 5%
Fats 2g 4.78g 4%
Vitamin B6 0.026mg 0.047mg 2%
Vitamin K 2.4µg 2%
Folate 9µg 15µg 2%
Calories 46kcal 76kcal 2%
Vitamin B3 0.493mg 0.195mg 2%
Potassium 53mg 121mg 2%
Vitamin B2 0.039mg 0.052mg 1%
Fiber 0g 0.3g 1%
Vitamin B5 0.13mg 0.068mg 1%
Cholesterol 2mg 0mg 1%
Carbs 3.8g 1.87g 1%
Saturated fat 0.501g 0.691g 1%
Monounsaturated fat 0.583g 1.056g 1%
Vitamin C 0.1mg 0.1mg 0%
Net carbs 3.8g 1.57g N/A
Sugar 0.62g N/A
Zinc 0.82mg 0.8mg 0%
Vitamin E 0.01mg 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 0.086g 0g N/A
Omega-3 - DHA 0.121g 0g N/A
Omega-3 - DPA 0.042g 0g N/A

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
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 CarbsCarbs +103.2%
Contains more OtherOther +20.8%
Contains more ProteinProtein +152.5%
Contains more FatsFats +139%
~equal in Water ~84.55g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -27.5%
Contains more Mono. FatMonounsaturated fat +81.1%
Contains more Poly. FatPolyunsaturated fat +691.5%

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/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.