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  6. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs. Fish, tuna, light, canned in water, without salt, drained solids

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs. Fish, tuna, light, canned in water, without salt, drained solids — In-Depth Nutrition Comparison

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Significant differences between tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and fish, tuna, light, canned in water, without salt, drained solids

  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has more manganese, calcium, and copper; however, fish, tuna, light, canned in water, without salt, drained solids is richer in selenium, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
  • Fish, tuna, light, canned in water, without salt, drained solids covers your daily selenium needs 128% more than tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
  • Fish, tuna, light, canned in water, without salt, drained solids has 57 times less Manganese than tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari). Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.625mg of Manganese, while fish, tuna, light, canned in water, without salt, drained solids has 0.011mg.

Specific food types used in this comparison are Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Fish, tuna, light, canned in water, without salt, drained solids.

Infographic

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Fish, tuna, light, canned in water, without salt, drained solids 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% 60% 13% 60% 71% 23% 52% 1.6% 82% 54%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 3.3% 21% 57% 17% 21% 70% 6.5% 1.4% 439%
Contains more MagnesiumMagnesium +37%
Contains more CalciumCalcium +1727.3%
Contains more CopperCopper +317.6%
Contains less SodiumSodium -76%
Contains more ManganeseManganese +5581.8%
Contains more PotassiumPotassium +60.1%
Contains more PhosphorusPhosphorus +34.7%
Contains more SeleniumSelenium +712.1%
~equal in Iron ~1.53mg
~equal in Zinc ~0.77mg

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 0.67% 0% 0.2% 0% 15% 15% 1.9% 6.6% 16% 0% 6% 14% 15%
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% 3.4% 0% 0% 8% 17% 249% 13% 81% 374% 0% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +375%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +17.5%
Contains more Vitamin B3Vitamin B3 +13048.5%
Contains more Vitamin B5Vitamin B5 +94.5%
Contains more Vitamin B6Vitamin B6 +393%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 3% 83%
Protein: 9.04 g
Fats: 4.17 g
Carbs: 2.85 g
Water: 82.93 g
Other: 1.01 g
26% 75%
Protein: 25.51 g
Fats: 0.82 g
Carbs: 0 g
Water: 75.21 g
Other: 0 g
Contains more FatsFats +408.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-165.6%
Contains more ProteinProtein +182.2%
~equal in Water ~75.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 32% 46%
Saturated Fat: Sat. Fat 0.793 g
Monounsaturated Fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 1.649 g
32% 22% 46%
Saturated Fat: Sat. Fat 0.234 g
Monounsaturated Fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.337 g
Contains more Mono. FatMonounsaturated Fat +608.8%
Contains more Poly. FatPolyunsaturated fat +389.3%
Contains less Sat. FatSaturated Fat -70.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Fish, tuna, light, canned in water, without salt, drained solids
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Fish, tuna, light, canned in water, without salt, drained solids Opinion
Calories 78kcal 116kcal Fish, tuna, light, canned in water, without salt, drained solids
Protein 9.04g 25.51g Fish, tuna, light, canned in water, without salt, drained solids
Fats 4.17g 0.82g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin C 0.2mg 0mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Net carbs 1.95g 0g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Carbs 2.85g 0g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Cholesterol 0mg 30mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Magnesium 37mg 27mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Calcium 201mg 11mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Potassium 148mg 237mg Fish, tuna, light, canned in water, without salt, drained solids
Iron 1.61mg 1.53mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Sugar 0.6g 0g Fish, tuna, light, canned in water, without salt, drained solids
Fiber 0.9g 0g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Copper 0.213mg 0.051mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Zinc 0.83mg 0.77mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Phosphorus 121mg 163mg Fish, tuna, light, canned in water, without salt, drained solids
Sodium 12mg 50mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin A 0IU 56IU Fish, tuna, light, canned in water, without salt, drained solids
Vitamin E 0.01mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Manganese 0.625mg 0.011mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Selenium 9.9µg 80.4µg Fish, tuna, light, canned in water, without salt, drained solids
Vitamin B1 0.06mg 0.032mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Vitamin B2 0.063mg 0.074mg Fish, tuna, light, canned in water, without salt, drained solids
Vitamin B3 0.101mg 13.28mg Fish, tuna, light, canned in water, without salt, drained solids
Vitamin B5 0.11mg 0.214mg Fish, tuna, light, canned in water, without salt, drained solids
Vitamin B6 0.071mg 0.35mg Fish, tuna, light, canned in water, without salt, drained solids
Vitamin B12 0µg 2.99µg Fish, tuna, light, canned in water, without salt, drained solids
Vitamin K 2.4µg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Folate 19µg 4µg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Choline 28.1mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Saturated Fat 0.793g 0.234g Fish, tuna, light, canned in water, without salt, drained solids
Monounsaturated Fat 1.127g 0.159g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Polyunsaturated fat 1.649g 0.337g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tryptophan 0.123mg 0.286mg Fish, tuna, light, canned in water, without salt, drained solids
Threonine 0.411mg 1.118mg Fish, tuna, light, canned in water, without salt, drained solids
Isoleucine 0.444mg 1.175mg Fish, tuna, light, canned in water, without salt, drained solids
Leucine 0.728mg 2.073mg Fish, tuna, light, canned in water, without salt, drained solids
Lysine 0.462mg 2.343mg Fish, tuna, light, canned in water, without salt, drained solids
Methionine 0.11mg 0.755mg Fish, tuna, light, canned in water, without salt, drained solids
Phenylalanine 0.437mg 0.996mg Fish, tuna, light, canned in water, without salt, drained solids
Valine 0.455mg 1.314mg Fish, tuna, light, canned in water, without salt, drained solids
Histidine 0.225mg 0.751mg Fish, tuna, light, canned in water, without salt, drained solids
Omega-3 - EPA 0.047g Fish, tuna, light, canned in water, without salt, drained solids
Omega-3 - DHA 0.223g Fish, tuna, light, canned in water, without salt, drained solids
Omega-3 - DPA 0.009g Fish, tuna, light, canned in water, without salt, drained solids
Omega-6 - Eicosadienoic acid 0.003g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Fish, tuna, light, canned in water, without salt, drained solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
7%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
58%
Fish, tuna, light, canned in water, without salt, drained solids
Minerals Daily Need Coverage Score
44%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
66%
Fish, tuna, light, canned in water, without salt, drained solids

Comparison summary

Which food is lower in Cholesterol?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains less Sodium (difference - 38mg)
Which food is lower in Sugar?
Fish, tuna, light, canned in water, without salt, drained solids
Fish, tuna, light, canned in water, without salt, drained solids is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated Fat?
Fish, tuna, light, canned in water, without salt, drained solids
Fish, tuna, light, canned in water, without salt, drained solids is lower in Saturated Fat (difference - 0.559g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172448/nutrients
  2. Fish, tuna, light, canned in water, without salt, drained solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171986/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.