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  6. Smoked salmon vs. Tofu

Smoked salmon vs. Tofu — In-Depth Nutrition Comparison

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The main differences between smoked salmon and tofu

  • Smoked salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, and vitamin B5, yet tofu is richer in iron, calcium, and manganese.
  • Daily need coverage for vitamin B12 for smoked salmon is 136% higher.
  • Tofu contains less sodium.
  • Smoked salmon has a lower glycemic index than tofu.

Food types used in this article are Fish, salmon, chinook, smoked and Tofu, raw, regular, 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
6
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 PotassiumPotassium +44.6%
Contains more CopperCopper +19.2%
Contains more PhosphorusPhosphorus +69.1%
Contains more SeleniumSelenium +264%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +3081.8%
Contains more IronIron +530.6%
Contains more ZincZinc +158.1%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +3458.8%

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Tofu
Tofu
4
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +13400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +94.2%
Contains more Vitamin B3Vitamin B3 +2320.5%
Contains more Vitamin B5Vitamin B5 +1179.4%
Contains more Vitamin B6Vitamin B6 +491.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +209%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +252.2%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +650%

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%
Iron 0.85mg 5.36mg 56%
Selenium 32.4µg 8.9µg 43%
Calcium 11mg 350mg 34%
Sodium 672mg 7mg 29%
Vitamin B3 4.72mg 0.195mg 28%
Manganese 0.017mg 0.605mg 26%
Protein 18.28g 8.08g 20%
Vitamin B6 0.278mg 0.047mg 18%
Vitamin B5 0.87mg 0.068mg 16%
Choline 89mg 28.8mg 11%
Polyunsaturated fat 0.995g 2.699g 11%
Phosphorus 164mg 97mg 10%
Vitamin E 1.35mg 0.01mg 9%
Cholesterol 23mg 0mg 8%
Vitamin B1 0.023mg 0.081mg 5%
Copper 0.23mg 0.193mg 4%
Zinc 0.31mg 0.8mg 4%
Vitamin B2 0.101mg 0.052mg 4%
Magnesium 18mg 30mg 3%
Vitamin A 26µg 3%
Folate 2µg 15µg 3%
Vitamin K 0.1µg 2.4µg 2%
Monounsaturated fat 2.023g 1.056g 2%
Calories 117kcal 76kcal 2%
Potassium 175mg 121mg 2%
Fiber 0g 0.3g 1%
Carbs 0g 1.87g 1%
Saturated fat 0.929g 0.691g 1%
Fats 4.32g 4.78g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Sugar 0g 0.62g N/A
Tryptophan 0.205mg 0.12mg 0%
Threonine 0.801mg 0.402mg 0%
Isoleucine 0.842mg 0.435mg 0%
Leucine 1.486mg 0.713mg 0%
Lysine 1.679mg 0.452mg 0%
Methionine 0.541mg 0.108mg 0%
Phenylalanine 0.714mg 0.428mg 0%
Valine 0.942mg 0.446mg 0%
Histidine 0.538mg 0.221mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g 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
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 +126.2%
Contains more OtherOther +650%
Contains more FatsFats +10.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.4%

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
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 more Mono. FatMonounsaturated fat +91.6%
Contains less Sat. FatSaturated fat -25.6%
Contains more Poly. FatPolyunsaturated fat +171.3%

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/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.