Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Pollock

Tofu vs. Pollock — In-Depth Nutrition Comparison

Compare

The main differences between tofu and pollock

  • Tofu is richer in iron, calcium, and manganese, yet pollock is richer in vitamin B12, selenium, phosphorus, vitamin B3, and vitamin B6.
  • Daily need coverage for vitamin B12 for pollock is 153% higher.
  • Tofu contains 34 times more manganese than pollock. Tofu contains 0.605mg of manganese, while pollock contains 0.018mg.
  • Tofu contains less sodium.
  • Pollock has a lower glycemic index than tofu.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Tofu vs Pollock 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more CalciumCalcium +386.1%
Contains more IronIron +857.1%
Contains more CopperCopper +221.7%
Contains more ZincZinc +40.4%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +3261.1%
Contains more MagnesiumMagnesium +170%
Contains more PotassiumPotassium +255.4%
Contains more PhosphorusPhosphorus +175.3%
Contains more SeleniumSelenium +395.5%

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.
Tofu
Tofu
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +400%
Contains more Vitamin EVitamin E +2700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +328.8%
Contains more Vitamin B3Vitamin B3 +1925.1%
Contains more Vitamin B5Vitamin B5 +535.3%
Contains more Vitamin B6Vitamin B6 +600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +218.1%

All nutrients comparison - raw data values

Nutrient Tofu Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Selenium 8.9µg 44.1µg 64%
Iron 5.36mg 0.56mg 60%
Protein 8.08g 23.48g 31%
Cholesterol 0mg 86mg 29%
Calcium 350mg 72mg 28%
Manganese 0.605mg 0.018mg 26%
Phosphorus 97mg 267mg 24%
Vitamin B3 0.195mg 3.949mg 23%
Vitamin B6 0.047mg 0.329mg 22%
Sodium 7mg 419mg 18%
Copper 0.193mg 0.06mg 15%
Polyunsaturated fat 2.699g 0.583g 14%
Vitamin B2 0.052mg 0.223mg 13%
Magnesium 30mg 81mg 12%
Choline 28.8mg 91.6mg 11%
Potassium 121mg 430mg 9%
Vitamin B5 0.068mg 0.432mg 7%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 51IU 6%
Fats 4.78g 1.18g 6%
Folate 15µg 3µg 3%
Vitamin K 2.4µg 0.1µg 2%
Saturated fat 0.691g 0.159g 2%
Monounsaturated fat 1.056g 0.134g 2%
Calories 76kcal 111kcal 2%
Vitamin B1 0.081mg 0.054mg 2%
Vitamin E 0.01mg 0.28mg 2%
Vitamin A 17µg 2%
Zinc 0.8mg 0.57mg 2%
Fiber 0.3g 0g 1%
Carbs 1.87g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Sugar 0.62g 0g N/A
Tryptophan 0.12mg 0.263mg 0%
Threonine 0.402mg 1.029mg 0%
Isoleucine 0.435mg 1.082mg 0%
Leucine 0.713mg 1.908mg 0%
Lysine 0.452mg 2.157mg 0%
Methionine 0.108mg 0.696mg 0%
Phenylalanine 0.428mg 0.917mg 0%
Valine 0.446mg 1.21mg 0%
Histidine 0.221mg 0.691mg 0%
Omega-3 - EPA 0g 0.086g N/A
Omega-3 - DHA 0g 0.423g N/A
Omega-3 - DPA 0g 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more FatsFats +305.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.8%
Contains more ProteinProtein +190.6%
Contains more OtherOther +134.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +688.1%
Contains more Poly. FatPolyunsaturated fat +363%
Contains less Sat. FatSaturated fat -77%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.