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  6. Shrimp vs. Tofu

Shrimp vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between shrimp and tofu?

  • Shrimp is higher in phosphorus, yet tofu is higher in calcium, manganese, iron, polyunsaturated fat, and monounsaturated fat.
  • Shrimp's daily need coverage for cholesterol is 63% more.
  • Shrimp has 8 times more sodium than tofu. While shrimp has 111mg of sodium, tofu has only 14mg.
  • The amount of cholesterol in tofu is lower.
  • The glycemic index of tofu is lower.

We used Crustaceans, shrimp, cooked (not previously frozen) and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Shrimp 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.
Shrimp
Shrimp
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 21% 23% 19% 126% 45% 102% 14% 4.3% 0%
Tofu
Tofu
6
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 PhosphorusPhosphorus +24.7%
Contains more MagnesiumMagnesium +48.7%
Contains more CalciumCalcium +875.7%
Contains more IronIron +421.6%
Contains less SodiumSodium -87.4%
Contains more ManganeseManganese +3478.8%
~equal in Potassium ~237mg
~equal in Copper ~0.378mg
~equal in Zinc ~1.57mg

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.
Shrimp
Shrimp
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shrimp
Shrimp
2
24% 74%
Protein: 23.98 g
Fats: 0.28 g
Carbs: 0.2 g
Water: 74.33 g
Other: 1.21 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 ProteinProtein +38.9%
Contains more FatsFats +3014.3%
Contains more CarbsCarbs +1290%
Contains more OtherOther +15.7%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shrimp
Shrimp
1
31% 26% 43%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.048 g
Polyunsaturated fat: Poly. Fat 0.079 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 -95.6%
Contains more Mono. FatMonounsaturated fat +3910.4%
Contains more Poly. FatPolyunsaturated fat +6129.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shrimp Tofu DV% diff.
Cholesterol 189mg 0mg 63%
Calcium 70mg 683mg 61%
Manganese 0.033mg 1.181mg 50%
Polyunsaturated fat 0.079g 4.921g 32%
Selenium 17.4µg 32%
Iron 0.51mg 2.66mg 27%
Vitamin B1 0.158mg 13%
Protein 23.98g 17.27g 13%
Fats 0.28g 8.72g 13%
Fiber 2.3g 9%
Vitamin B2 0.102mg 8%
Phosphorus 237mg 190mg 7%
Vitamin B6 0.092mg 7%
Folate 29µg 7%
Magnesium 39mg 58mg 5%
Saturated fat 0.056g 1.261g 5%
Monounsaturated fat 0.048g 1.925g 5%
Sodium 111mg 14mg 4%
Vitamin B5 0.133mg 3%
Calories 99kcal 144kcal 2%
Vitamin B3 0.381mg 2%
Zinc 1.64mg 1.57mg 1%
Potassium 259mg 237mg 1%
Carbs 0.2g 2.78g 1%
Vitamin C 0.2mg 0%
Net carbs 0.2g 0.48g N/A
Copper 0.379mg 0.378mg 0%
Trans fat 0.002g 0g N/A
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%
Omega-3 - EPA 0.015g N/A
Omega-3 - DHA 0.015g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.018g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shrimp 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
0%
Shrimp
9%
Tofu
Minerals Daily Need Coverage Score
38%
Shrimp
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 189mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 97mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 35)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $7)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Saturated fat?
Shrimp
Shrimp is lower in Saturated fat (difference - 1.205g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Shrimp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175180/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.