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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 for vitamin B12, 186% more than tofu.
  • The glycemic index of tofu is higher.

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.
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
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 MagnesiumMagnesium +20%
Contains more PotassiumPotassium +260.3%
Contains more PhosphorusPhosphorus +214.4%
Contains more SeleniumSelenium +298.9%
Contains more CalciumCalcium +3081.8%
Contains more IronIron +930.8%
Contains more CopperCopper +153.9%
Contains more ZincZinc +45.5%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +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.
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
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 0.33% 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 +9800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +93.8%
Contains more Vitamin B2Vitamin B2 +373.1%
Contains more Vitamin B3Vitamin B3 +5091.3%
Contains more Vitamin B5Vitamin B5 +1773.5%
Contains more Vitamin B6Vitamin B6 +1659.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +291%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +114.3%

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%
Vitamin B3 10.123mg 0.195mg 62%
Iron 0.52mg 5.36mg 61%
Vitamin B6 0.827mg 0.047mg 60%
Selenium 35.5µg 8.9µg 48%
Protein 26.48g 8.08g 37%
Calcium 11mg 350mg 34%
Phosphorus 305mg 97mg 30%
Manganese 0.013mg 0.605mg 26%
Vitamin B5 1.274mg 0.068mg 24%
Cholesterol 61mg 0mg 20%
Vitamin B2 0.246mg 0.052mg 15%
Choline 112.6mg 28.8mg 15%
Copper 0.076mg 0.193mg 13%
Polyunsaturated fat 1.327g 2.699g 9%
Potassium 436mg 121mg 9%
Vitamin E 0.99mg 0.01mg 7%
Vitamin B1 0.157mg 0.081mg 6%
Vitamin A 58µg 6%
Calories 156kcal 76kcal 4%
Sodium 92mg 7mg 4%
Vitamin K 0.1µg 2.4µg 2%
Zinc 0.55mg 0.8mg 2%
Monounsaturated fat 1.864g 1.056g 2%
Folate 7µg 15µg 2%
Saturated fat 0.969g 0.691g 1%
Fats 5.57g 4.78g 1%
Carbs 0g 1.87g 1%
Magnesium 36mg 30mg 1%
Fiber 0g 0.3g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Sugar 0g 0.62g N/A
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0.12mg 0%
Threonine 1.247mg 0.402mg 0%
Isoleucine 1.274mg 0.435mg 0%
Leucine 2.185mg 0.713mg 0%
Lysine 2.574mg 0.452mg 0%
Methionine 0.858mg 0.108mg 0%
Phenylalanine 1.086mg 0.428mg 0%
Valine 1.461mg 0.446mg 0%
Histidine 0.711mg 0.221mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g 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
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 +227.7%
Contains more FatsFats +16.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.6%
Contains more OtherOther +16.1%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +76.5%
Contains less Sat. FatSaturated fat -28.7%
Contains more Poly. FatPolyunsaturated fat +103.4%

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.