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  6. Sockeye salmon vs. Tofu

Sockeye salmon vs. Tofu — In-Depth Nutrition Comparison

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Important differences between sockeye salmon and tofu

  • Sockeye salmon has more vitamin B12, vitamin D, vitamin B3, vitamin B6, selenium, and vitamin B5; however, tofu has more calcium, manganese, copper, and iron.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% more.
  • Tofu has a higher glycemic index than sockeye salmon.

The food varieties used in the comparison are Fish, salmon, sockeye, cooked, dry heat and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +84%
Contains more PhosphorusPhosphorus +60.5%
Contains more SeleniumSelenium +104%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +6109.1%
Contains more IronIron +411.5%
Contains more CopperCopper +397.4%
Contains more ZincZinc +185.5%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +8984.6%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +141.2%
Contains more Vitamin B3Vitamin B3 +2557%
Contains more Vitamin B5Vitamin B5 +857.9%
Contains more Vitamin B6Vitamin B6 +798.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +314.3%
~equal in Vitamin B1 ~0.158mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Tofu DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Calcium 11mg 683mg 67%
Vitamin B3 10.123mg 0.381mg 61%
Vitamin B6 0.827mg 0.092mg 57%
Manganese 0.013mg 1.181mg 51%
Copper 0.076mg 0.378mg 34%
Selenium 35.5µg 17.4µg 33%
Iron 0.52mg 2.66mg 27%
Polyunsaturated fat 1.327g 4.921g 24%
Vitamin B5 1.274mg 0.133mg 23%
Choline 112.6mg 20%
Cholesterol 61mg 0mg 20%
Protein 26.48g 17.27g 18%
Phosphorus 305mg 190mg 16%
Vitamin B2 0.246mg 0.102mg 11%
Zinc 0.55mg 1.57mg 9%
Fiber 0g 2.3g 9%
Vitamin E 0.99mg 7%
Vitamin A 58µg 6%
Potassium 436mg 237mg 6%
Folate 7µg 29µg 6%
Fats 5.57g 8.72g 5%
Magnesium 36mg 58mg 5%
Sodium 92mg 14mg 3%
Saturated fat 0.969g 1.261g 1%
Calories 156kcal 144kcal 1%
Carbs 0g 2.78g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.48g N/A
Vitamin B1 0.157mg 0.158mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.023g 0g N/A
Monounsaturated fat 1.864g 1.925g 0%
Tryptophan 0.335mg 0.235mg 0%
Threonine 1.247mg 0.785mg 0%
Isoleucine 1.274mg 0.849mg 0%
Leucine 2.185mg 1.392mg 0%
Lysine 2.574mg 0.883mg 0%
Methionine 0.858mg 0.211mg 0%
Phenylalanine 1.086mg 0.835mg 0%
Valine 1.461mg 0.87mg 0%
Histidine 0.711mg 0.431mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Tofu
Tofu
4
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 +53.3%
Contains more FatsFats +56.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +125.8%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 -23.2%
Contains more Poly. FatPolyunsaturated fat +270.8%
~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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.