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  6. Skipjack tuna vs. Tofu

Skipjack tuna vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between skipjack tuna and tofu?

  • Skipjack tuna is higher in vitamin B3, vitamin B12, vitamin B6, selenium, phosphorus, and potassium, yet tofu is higher in iron, calcium, and manganese.
  • Skipjack tuna's daily need coverage for vitamin B3 is 116% more.
  • The amount of cholesterol in tofu is lower.
  • The glycemic index of skipjack tuna is lower.

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

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
5
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 +46.7%
Contains more PotassiumPotassium +331.4%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +193.8%
Contains more SeleniumSelenium +425.8%
Contains more CalciumCalcium +845.9%
Contains more IronIron +235%
Contains more CopperCopper +75.5%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +3084.2%

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Tofu
Tofu
5
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 +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +134.6%
Contains more Vitamin B3Vitamin B3 +9518.5%
Contains more Vitamin B5Vitamin B5 +613.2%
Contains more Vitamin B6Vitamin B6 +1987.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +113.2%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Skipjack tuna Tofu DV% diff.
Vitamin B3 18.756mg 0.195mg 116%
Vitamin B12 2.19µg 0µg 91%
Vitamin B6 0.981mg 0.047mg 72%
Selenium 46.8µg 8.9µg 69%
Iron 1.6mg 5.36mg 47%
Protein 28.21g 8.08g 40%
Calcium 37mg 350mg 31%
Phosphorus 285mg 97mg 27%
Manganese 0.019mg 0.605mg 25%
Cholesterol 60mg 0mg 20%
Polyunsaturated fat 0.403g 2.699g 15%
Potassium 522mg 121mg 12%
Copper 0.11mg 0.193mg 9%
Vitamin B5 0.485mg 0.068mg 8%
Choline 28.8mg 5%
Fats 1.29g 4.78g 5%
Vitamin B2 0.122mg 0.052mg 5%
Vitamin B1 0.038mg 0.081mg 4%
Calories 132kcal 76kcal 3%
Magnesium 44mg 30mg 3%
Vitamin A 18µg 2%
Sodium 47mg 7mg 2%
Zinc 1.05mg 0.8mg 2%
Vitamin K 2.4µg 2%
Monounsaturated fat 0.243g 1.056g 2%
Vitamin C 1mg 0.1mg 1%
Fiber 0g 0.3g 1%
Carbs 0g 1.87g 1%
Folate 10µg 15µg 1%
Saturated fat 0.42g 0.691g 1%
Net carbs 0g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.316mg 0.12mg 0%
Threonine 1.237mg 0.402mg 0%
Isoleucine 1.3mg 0.435mg 0%
Leucine 2.293mg 0.713mg 0%
Lysine 2.59mg 0.452mg 0%
Methionine 0.835mg 0.108mg 0%
Phenylalanine 1.101mg 0.428mg 0%
Valine 1.453mg 0.446mg 0%
Histidine 0.83mg 0.221mg 0%
Omega-3 - EPA 0.091g 0g N/A
Omega-3 - DHA 0.237g 0g N/A
Omega-3 - DPA 0.017g 0g 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
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 +249.1%
Contains more OtherOther +1041.7%
Contains more FatsFats +270.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.8%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -39.2%
Contains more Mono. FatMonounsaturated fat +334.6%
Contains more Poly. FatPolyunsaturated fat +569.7%

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/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.