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  6. Surimi vs. Tofu

Surimi vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between surimi and tofu?

  • Surimi is richer in vitamin B12, selenium, and phosphorus, while tofu is higher in iron, calcium, manganese, copper, and vitamin B1.
  • Surimi's daily need coverage for vitamin B12 is 67% higher.
  • Surimi has a higher glycemic index (50) than tofu (15).

We used Fish, surimi and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

Infographic

Surimi 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.
Surimi
Surimi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 +43.3%
Contains more PhosphorusPhosphorus +190.7%
Contains more SeleniumSelenium +215.7%
Contains more CalciumCalcium +3788.9%
Contains more IronIron +1961.5%
Contains more CopperCopper +503.1%
Contains more ZincZinc +142.4%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +5400%
~equal in Potassium ~121mg

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.
Surimi
Surimi
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Tofu
Tofu
7
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 +6200%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin B6Vitamin B6 +56.7%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +650%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.068mg

All nutrients comparison - raw data values

Nutrient Surimi Tofu DV% diff.
Vitamin B12 1.6µg 0µg 67%
Iron 0.26mg 5.36mg 64%
Selenium 28.1µg 8.9µg 35%
Calcium 9mg 350mg 34%
Phosphorus 282mg 97mg 26%
Manganese 0.011mg 0.605mg 26%
Copper 0.032mg 0.193mg 18%
Polyunsaturated fat 0.443g 2.699g 15%
Protein 15.18g 8.08g 14%
Cholesterol 30mg 0mg 10%
Fats 0.9g 4.78g 6%
Sodium 143mg 7mg 6%
Vitamin B1 0.02mg 0.081mg 5%
Choline 28.8mg 5%
Vitamin E 0.63mg 0.01mg 4%
Zinc 0.33mg 0.8mg 4%
Magnesium 43mg 30mg 3%
Folate 2µg 15µg 3%
Vitamin B2 0.021mg 0.052mg 2%
Vitamin A 20µg 2%
Saturated fat 0.191g 0.691g 2%
Carbs 6.85g 1.87g 2%
Monounsaturated fat 0.149g 1.056g 2%
Vitamin K 0.1µg 2.4µg 2%
Calories 99kcal 76kcal 1%
Vitamin B6 0.03mg 0.047mg 1%
Fiber 0g 0.3g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 6.85g 1.57g N/A
Potassium 112mg 121mg 0%
Sugar 0g 0.62g N/A
Vitamin B3 0.22mg 0.195mg 0%
Vitamin B5 0.07mg 0.068mg 0%
Tryptophan 0.092mg 0.12mg 0%
Threonine 0.734mg 0.402mg 0%
Isoleucine 0.709mg 0.435mg 0%
Leucine 1.202mg 0.713mg 0%
Lysine 1.387mg 0.452mg 0%
Methionine 0.515mg 0.108mg 0%
Phenylalanine 0.595mg 0.428mg 0%
Valine 0.77mg 0.446mg 0%
Histidine 0.35mg 0.221mg 0%
Omega-3 - EPA 0.157g 0g N/A
Omega-3 - DHA 0.241g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Tofu
Tofu
2
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 +87.9%
Contains more CarbsCarbs +266.3%
Contains more FatsFats +431.1%
Contains more WaterWater +10.8%
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 less Sat. FatSaturated fat -72.4%
Contains more Mono. FatMonounsaturated fat +608.7%
Contains more Poly. FatPolyunsaturated fat +509.3%

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.