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  6. Smoked salmon vs. Tofu

Smoked salmon vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between smoked salmon and tofu

  • Smoked salmon has more vitamin B12, vitamin D, selenium, vitamin B3, and vitamin B5; however, tofu is higher in calcium, manganese, iron, and copper.
  • Smoked salmon covers your daily need for vitamin B12, 136% more than tofu.
  • Tofu has less sodium.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Fish, salmon, chinook, smoked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Tofu
Tofu
9
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 SeleniumSelenium +86.2%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +6109.1%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +212.9%
Contains more CopperCopper +64.3%
Contains more ZincZinc +406.5%
Contains more PhosphorusPhosphorus +15.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +6847.1%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Tofu
Tofu
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1138.8%
Contains more Vitamin B5Vitamin B5 +554.1%
Contains more Vitamin B6Vitamin B6 +202.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +587%
Contains more FolateFolate +1350%
~equal in Vitamin B2 ~0.102mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Tofu DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 17.1µg 0µg 86%
Vitamin D 685IU 0IU 86%
Calcium 11mg 683mg 67%
Manganese 0.017mg 1.181mg 51%
Sodium 672mg 14mg 29%
Selenium 32.4µg 17.4µg 27%
Vitamin B3 4.72mg 0.381mg 27%
Polyunsaturated fat 0.995g 4.921g 26%
Iron 0.85mg 2.66mg 23%
Copper 0.23mg 0.378mg 16%
Choline 89mg 16%
Vitamin B5 0.87mg 0.133mg 15%
Vitamin B6 0.278mg 0.092mg 14%
Vitamin B1 0.023mg 0.158mg 11%
Zinc 0.31mg 1.57mg 11%
Magnesium 18mg 58mg 10%
Fiber 0g 2.3g 9%
Vitamin E 1.35mg 9%
Cholesterol 23mg 0mg 8%
Folate 2µg 29µg 7%
Fats 4.32g 8.72g 7%
Phosphorus 164mg 190mg 4%
Vitamin A 26µg 3%
Protein 18.28g 17.27g 2%
Saturated fat 0.929g 1.261g 2%
Potassium 175mg 237mg 2%
Carbs 0g 2.78g 1%
Calories 117kcal 144kcal 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.48g N/A
Vitamin B2 0.101mg 0.102mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 2.023g 1.925g 0%
Tryptophan 0.205mg 0.235mg 0%
Threonine 0.801mg 0.785mg 0%
Isoleucine 0.842mg 0.849mg 0%
Leucine 1.486mg 1.392mg 0%
Lysine 1.679mg 0.883mg 0%
Methionine 0.541mg 0.211mg 0%
Phenylalanine 0.714mg 0.835mg 0%
Valine 0.942mg 0.87mg 0%
Histidine 0.538mg 0.431mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Tofu
Tofu
2
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 OtherOther +285.7%
Contains more FatsFats +101.9%
Contains more CarbsCarbs +∞%
~equal in Protein ~17.27g
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Tofu
Tofu
1
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 -26.3%
Contains more Poly. FatPolyunsaturated fat +394.6%
~equal in Monounsaturated fat ~1.925g

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.