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  6. Sockeye salmon vs. Tofu

Sockeye salmon vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between Sockeye salmon and Tofu

  • Sockeye salmon has more Vitamin B12, Vitamin D, Vitamin B3, Vitamin B6, Selenium, Phosphorus, and Vitamin B5, however, Tofu is higher in Iron, Calcium, and Manganese.
  • Sockeye salmon covers your daily need of Vitamin B12 186% more than Tofu.

These are the specific foods used in this comparison Fish, salmon, sockeye, cooked, dry heat and Tofu, raw, regular, 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.
Sockeye salmon
Sockeye salmon
4
:
6
Tofu
Tofu
Contains more Magnesium +20%
Contains more Phosphorus +214.4%
Contains more Potassium +260.3%
Contains more Selenium +298.9%
Contains more Calcium +3081.8%
Contains more Iron +930.8%
Contains less Sodium -92.4%
Contains more Zinc +45.5%
Contains more Copper +153.9%
Contains more Manganese +4553.8%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Magnesium +20%
Contains more Phosphorus +214.4%
Contains more Potassium +260.3%
Contains more Selenium +298.9%
Contains more Calcium +3081.8%
Contains more Iron +930.8%
Contains less Sodium -92.4%
Contains more Zinc +45.5%
Contains more Copper +153.9%
Contains more Manganese +4553.8%

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.
Sockeye salmon
Sockeye salmon
9
:
3
Tofu
Tofu
Contains more Vitamin A +127.1%
Contains more Vitamin E +9800%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +93.8%
Contains more Vitamin B2 +373.1%
Contains more Vitamin B3 +5091.3%
Contains more Vitamin B5 +1773.5%
Contains more Vitamin B6 +1659.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +114.3%
Contains more Vitamin K +2300%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +127.1%
Contains more Vitamin E +9800%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +93.8%
Contains more Vitamin B2 +373.1%
Contains more Vitamin B3 +5091.3%
Contains more Vitamin B5 +1773.5%
Contains more Vitamin B6 +1659.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +114.3%
Contains more Vitamin K +2300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
2
:
3
Tofu
Tofu
Contains more Protein +227.7%
Contains more Fats +16.5%
Contains more Carbs +∞%
Contains more Water +25.6%
Contains more Other +16.1%
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Tofu
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 Protein +227.7%
Contains more Fats +16.5%
Contains more Carbs +∞%
Contains more Water +25.6%
Contains more Other +16.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sockeye salmon
Sockeye salmon
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +76.5%
Contains less Saturated Fat -28.7%
Contains more Polyunsaturated fat +103.4%
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +76.5%
Contains less Saturated Fat -28.7%
Contains more Polyunsaturated fat +103.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sockeye salmon Tofu
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sockeye salmon Tofu Opinion
Net carbs 0g 1.57g Tofu
Protein 26.48g 8.08g Sockeye salmon
Fats 5.57g 4.78g Sockeye salmon
Carbs 0g 1.87g Tofu
Calories 156kcal 76kcal Sockeye salmon
Sugar 0g 0.62g Sockeye salmon
Fiber 0g 0.3g Tofu
Calcium 11mg 350mg Tofu
Iron 0.52mg 5.36mg Tofu
Magnesium 36mg 30mg Sockeye salmon
Phosphorus 305mg 97mg Sockeye salmon
Potassium 436mg 121mg Sockeye salmon
Sodium 92mg 7mg Tofu
Zinc 0.55mg 0.8mg Tofu
Copper 0.076mg 0.193mg Tofu
Manganese 0.013mg 0.605mg Tofu
Selenium 35.5µg 8.9µg Sockeye salmon
Vitamin A 193IU 85IU Sockeye salmon
Vitamin A RAE 58µg Sockeye salmon
Vitamin E 0.99mg 0.01mg Sockeye salmon
Vitamin D 670IU 0IU Sockeye salmon
Vitamin D 16.7µg 0µg Sockeye salmon
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.157mg 0.081mg Sockeye salmon
Vitamin B2 0.246mg 0.052mg Sockeye salmon
Vitamin B3 10.123mg 0.195mg Sockeye salmon
Vitamin B5 1.274mg 0.068mg Sockeye salmon
Vitamin B6 0.827mg 0.047mg Sockeye salmon
Folate 7µg 15µg Tofu
Vitamin B12 4.47µg 0µg Sockeye salmon
Vitamin K 0.1µg 2.4µg Tofu
Tryptophan 0.335mg 0.12mg Sockeye salmon
Threonine 1.247mg 0.402mg Sockeye salmon
Isoleucine 1.274mg 0.435mg Sockeye salmon
Leucine 2.185mg 0.713mg Sockeye salmon
Lysine 2.574mg 0.452mg Sockeye salmon
Methionine 0.858mg 0.108mg Sockeye salmon
Phenylalanine 1.086mg 0.428mg Sockeye salmon
Valine 1.461mg 0.446mg Sockeye salmon
Histidine 0.711mg 0.221mg Sockeye salmon
Cholesterol 61mg 0mg Tofu
Trans Fat 0.023g 0g Tofu
Saturated Fat 0.969g 0.691g Tofu
Omega-3 - DHA 0.56g 0g Sockeye salmon
Omega-3 - EPA 0.299g 0g Sockeye salmon
Omega-3 - DPA 0.093g 0g Sockeye salmon
Monounsaturated Fat 1.864g 1.056g Sockeye salmon
Polyunsaturated fat 1.327g 2.699g Tofu
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
137%
Sockeye salmon
6%
Tofu
Minerals Daily Need Coverage Score
47%
Sockeye salmon
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 85mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 61mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.278g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $13)
Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/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.