Squid vs. Tofu — In-Depth Nutrition Comparison
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What are the main differences between squid and tofu?
- Squid is richer in vitamin B12, selenium, vitamin B2, copper, phosphorus, iron, and zinc, while tofu is higher in manganese.
- Squid's daily need coverage for vitamin B12 is 225% higher.
We used Mollusks, cuttlefish, mixed species, cooked, moist heat and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +426.4% |
| Contains more IronIron | +102.2% |
| Contains more CopperCopper | +417.1% |
| Contains more ZincZinc | +332.5% |
| Contains more PhosphorusPhosphorus | +497.9% |
| Contains more SeleniumSelenium | +906.7% |
| Contains more CalciumCalcium | +94.4% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +189.5% |
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.
| Contains more Vitamin CVitamin C | +8400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +3225% |
| Contains more Vitamin B3Vitamin B3 | +1022.6% |
| Contains more Vitamin B5Vitamin B5 | +1223.5% |
| Contains more Vitamin B6Vitamin B6 | +474.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +60% |
| Contains more Vitamin B1Vitamin B1 | +376.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 5.4µg | 0µg | 225% |
| Selenium | 89.6µg | 8.9µg | 147% |
| Vitamin B2 | 1.729mg | 0.052mg | 129% |
| Copper | 0.998mg | 0.193mg | 89% |
| Cholesterol | 224mg | 0mg | 75% |
| Iron | 10.84mg | 5.36mg | 69% |
| Phosphorus | 580mg | 97mg | 69% |
| Protein | 32.48g | 8.08g | 49% |
| Sodium | 744mg | 7mg | 32% |
| Zinc | 3.46mg | 0.8mg | 24% |
| Vitamin A | 203µg | 23% | |
| Calcium | 180mg | 350mg | 17% |
| Vitamin B6 | 0.27mg | 0.047mg | 17% |
| Vitamin B5 | 0.9mg | 0.068mg | 17% |
| Manganese | 0.209mg | 0.605mg | 17% |
| Polyunsaturated fat | 0.268g | 2.699g | 16% |
| Potassium | 637mg | 121mg | 15% |
| Vitamin B3 | 2.189mg | 0.195mg | 12% |
| Vitamin C | 8.5mg | 0.1mg | 9% |
| Magnesium | 60mg | 30mg | 7% |
| Choline | 28.8mg | 5% | |
| Fats | 1.4g | 4.78g | 5% |
| Vitamin B1 | 0.017mg | 0.081mg | 5% |
| Calories | 158kcal | 76kcal | 4% |
| Vitamin K | 2.4µg | 2% | |
| Folate | 24µg | 15µg | 2% |
| Saturated fat | 0.236g | 0.691g | 2% |
| Monounsaturated fat | 0.162g | 1.056g | 2% |
| Fiber | 0g | 0.3g | 1% |
| Carbs | 1.64g | 1.87g | 0% |
| Net carbs | 1.64g | 1.57g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.364mg | 0.12mg | 0% |
| Threonine | 1.398mg | 0.402mg | 0% |
| Isoleucine | 1.414mg | 0.435mg | 0% |
| Leucine | 2.287mg | 0.713mg | 0% |
| Lysine | 2.427mg | 0.452mg | 0% |
| Methionine | 0.733mg | 0.108mg | 0% |
| Phenylalanine | 1.164mg | 0.428mg | 0% |
| Valine | 1.419mg | 0.446mg | 0% |
| Histidine | 0.624mg | 0.221mg | 0% |
| Omega-3 - EPA | 0.078g | 0g | N/A |
| Omega-3 - DHA | 0.132g | 0g | N/A |
| Omega-3 - DPA | 0.012g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +302% |
| Contains more OtherOther | +366.7% |
| Contains more FatsFats | +241.4% |
| Contains more CarbsCarbs | +14% |
| Contains more WaterWater | +38.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -65.8% |
| Contains more Mono. FatMonounsaturated fat | +551.9% |
| Contains more Poly. FatPolyunsaturated fat | +907.1% |