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  6. Skipjack tuna vs. Tofu

Skipjack tuna vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between skipjack tuna and tofu?

  • Skipjack tuna is richer in vitamin B3, vitamin B12, vitamin B6, selenium, and phosphorus, yet tofu is richer in calcium, manganese, copper, and iron.
  • Skipjack tuna's daily need coverage for vitamin B3 is 115% higher.
  • Tofu contains less cholesterol.
  • Skipjack tuna has a lower glycemic index than tofu.

We used Fish, tuna, skipjack, fresh, cooked, dry heat and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Tofu
Tofu
7
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 PotassiumPotassium +120.3%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +169%
Contains more MagnesiumMagnesium +31.8%
Contains more CalciumCalcium +1745.9%
Contains more IronIron +66.3%
Contains more CopperCopper +243.6%
Contains more ZincZinc +49.5%
Contains less SodiumSodium -70.2%
Contains more ManganeseManganese +6115.8%

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.6%
Contains more Vitamin B3Vitamin B3 +4822.8%
Contains more Vitamin B5Vitamin B5 +264.7%
Contains more Vitamin B6Vitamin B6 +966.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +315.8%
Contains more FolateFolate +190%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Skipjack tuna Tofu DV% diff.
Vitamin B3 18.756mg 0.381mg 115%
Vitamin B12 2.19µg 0µg 91%
Vitamin B6 0.981mg 0.092mg 68%
Calcium 37mg 683mg 65%
Selenium 46.8µg 17.4µg 53%
Manganese 0.019mg 1.181mg 51%
Copper 0.11mg 0.378mg 30%
Polyunsaturated fat 0.403g 4.921g 30%
Protein 28.21g 17.27g 22%
Cholesterol 60mg 0mg 20%
Phosphorus 285mg 190mg 14%
Iron 1.6mg 2.66mg 13%
Fats 1.29g 8.72g 11%
Vitamin B1 0.038mg 0.158mg 10%
Fiber 0g 2.3g 9%
Potassium 522mg 237mg 8%
Vitamin B5 0.485mg 0.133mg 7%
Folate 10µg 29µg 5%
Zinc 1.05mg 1.57mg 5%
Saturated fat 0.42g 1.261g 4%
Monounsaturated fat 0.243g 1.925g 4%
Magnesium 44mg 58mg 3%
Vitamin A 18µg 2%
Vitamin B2 0.122mg 0.102mg 2%
Calories 132kcal 144kcal 1%
Sodium 47mg 14mg 1%
Carbs 0g 2.78g 1%
Vitamin C 1mg 0.2mg 1%
Net carbs 0g 0.48g N/A
Tryptophan 0.316mg 0.235mg 0%
Threonine 1.237mg 0.785mg 0%
Isoleucine 1.3mg 0.849mg 0%
Leucine 2.293mg 1.392mg 0%
Lysine 2.59mg 0.883mg 0%
Methionine 0.835mg 0.211mg 0%
Phenylalanine 1.101mg 0.835mg 0%
Valine 1.453mg 0.87mg 0%
Histidine 0.83mg 0.431mg 0%
Omega-3 - EPA 0.091g N/A
Omega-3 - DHA 0.237g N/A
Omega-3 - DPA 0.017g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 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 +63.3%
Contains more OtherOther +487.1%
Contains more FatsFats +576%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 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 -66.7%
Contains more Mono. FatMonounsaturated fat +692.2%
Contains more Poly. FatPolyunsaturated fat +1121.1%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.