Swordfish vs. Tofu — In-Depth Nutrition Comparison
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What are the differences between swordfish and tofu?
- Swordfish is higher in vitamin D, selenium, vitamin B12, vitamin B3, and vitamin B6, yet tofu is higher in calcium, manganese, copper, and iron.
- Swordfish's daily need coverage for vitamin D is 111% more.
- The amount of cholesterol in tofu is lower.
- The glycemic index of swordfish is lower.
We used Fish, swordfish, cooked, dry heat and Tofu, raw, firm, prepared with calcium sulfate types in this article.
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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 PotassiumPotassium | +110.5% |
| Contains more PhosphorusPhosphorus | +60% |
| Contains more SeleniumSelenium | +293.7% |
| Contains more MagnesiumMagnesium | +65.7% |
| Contains more CalciumCalcium | +11283.3% |
| Contains more IronIron | +491.1% |
| Contains more CopperCopper | +721.7% |
| Contains more ZincZinc | +101.3% |
| Contains less SodiumSodium | -85.6% |
| 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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +2328.9% |
| Contains more Vitamin B5Vitamin B5 | +213.5% |
| Contains more Vitamin B6Vitamin B6 | +568.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +77.5% |
| Contains more Vitamin B2Vitamin B2 | +61.9% |
| Contains more FolateFolate | +1350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 17.4µg | 93% |
| Vitamin D | 666IU | 0IU | 83% |
| Vitamin D | 16.6µg | 0µg | 83% |
| Vitamin B12 | 1.62µg | 0µg | 68% |
| Calcium | 6mg | 683mg | 68% |
| Vitamin B3 | 9.254mg | 0.381mg | 55% |
| Manganese | 0.013mg | 1.181mg | 51% |
| Vitamin B6 | 0.615mg | 0.092mg | 40% |
| Copper | 0.046mg | 0.378mg | 37% |
| Iron | 0.45mg | 2.66mg | 28% |
| Cholesterol | 78mg | 0mg | 26% |
| Polyunsaturated fat | 1.368g | 4.921g | 24% |
| Vitamin E | 2.41mg | 16% | |
| Phosphorus | 304mg | 190mg | 16% |
| Choline | 77.5mg | 14% | |
| Protein | 23.45g | 17.27g | 12% |
| Fiber | 0g | 2.3g | 9% |
| Potassium | 499mg | 237mg | 8% |
| Zinc | 0.78mg | 1.57mg | 7% |
| Folate | 2µg | 29µg | 7% |
| Vitamin B1 | 0.089mg | 0.158mg | 6% |
| Vitamin B5 | 0.417mg | 0.133mg | 6% |
| Magnesium | 35mg | 58mg | 5% |
| Vitamin A | 43µg | 5% | |
| Monounsaturated fat | 3.544g | 1.925g | 4% |
| Sodium | 97mg | 14mg | 4% |
| Vitamin B2 | 0.063mg | 0.102mg | 3% |
| Saturated fat | 1.911g | 1.261g | 3% |
| Calories | 172kcal | 144kcal | 1% |
| Carbs | 0g | 2.78g | 1% |
| Fats | 7.93g | 8.72g | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 0g | 0.48g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | 0g | N/A |
| Tryptophan | 0.265mg | 0.235mg | 0% |
| Threonine | 1.035mg | 0.785mg | 0% |
| Isoleucine | 1.088mg | 0.849mg | 0% |
| Leucine | 1.919mg | 1.392mg | 0% |
| Lysine | 2.168mg | 0.883mg | 0% |
| Methionine | 0.699mg | 0.211mg | 0% |
| Phenylalanine | 0.922mg | 0.835mg | 0% |
| Valine | 1.216mg | 0.87mg | 0% |
| Histidine | 0.695mg | 0.431mg | 0% |
| Omega-3 - EPA | 0.127g | N/A | |
| Omega-3 - DHA | 0.772g | N/A | |
| Omega-3 - DPA | 0.168g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +35.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +288.9% |
~equal in
Fats
~8.72g
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +84.1% |
| Contains less Sat. FatSaturated fat | -34% |
| Contains more Poly. FatPolyunsaturated fat | +259.7% |
