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  6. Tofu vs. Chinook salmon

Tofu vs. Chinook salmon — In-Depth Nutrition Comparison

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What are the differences between tofu and chinook salmon?

  • Tofu is higher in iron, calcium, and manganese, yet chinook salmon is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and magnesium.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% more.
  • Tofu has 32 times more manganese than chinook salmon. While tofu has 0.605mg of manganese, chinook salmon has only 0.019mg.
  • The glycemic index of chinook salmon is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Fish, salmon, chinook, cooked, dry heat types in this article.

Infographic

Tofu vs Chinook salmon 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +1150%
Contains more IronIron +489%
Contains more CopperCopper +264.2%
Contains more ZincZinc +42.9%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +3084.2%
Contains more MagnesiumMagnesium +306.7%
Contains more PotassiumPotassium +317.4%
Contains more PhosphorusPhosphorus +282.5%
Contains more SeleniumSelenium +425.8%

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +84.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +4000%
Contains more Vitamin B2Vitamin B2 +196.2%
Contains more Vitamin B3Vitamin B3 +5051.3%
Contains more Vitamin B5Vitamin B5 +1172.1%
Contains more Vitamin B6Vitamin B6 +883%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Selenium 8.9µg 46.8µg 69%
Vitamin B3 0.195mg 10.045mg 62%
Iron 5.36mg 0.91mg 56%
Phosphorus 97mg 371mg 39%
Protein 8.08g 25.72g 35%
Calcium 350mg 28mg 32%
Vitamin B6 0.047mg 0.462mg 32%
Cholesterol 0mg 85mg 28%
Manganese 0.605mg 0.019mg 25%
Magnesium 30mg 122mg 22%
Vitamin A 149µg 17%
Vitamin B5 0.068mg 0.865mg 16%
Copper 0.193mg 0.053mg 16%
Fats 4.78g 13.38g 13%
Monounsaturated fat 1.056g 5.742g 12%
Potassium 121mg 505mg 11%
Saturated fat 0.691g 3.214g 11%
Calories 76kcal 231kcal 8%
Vitamin B2 0.052mg 0.154mg 8%
Folate 15µg 35µg 5%
Choline 28.8mg 5%
Vitamin C 0.1mg 4.1mg 4%
Vitamin B1 0.081mg 0.044mg 3%
Sodium 7mg 60mg 2%
Zinc 0.8mg 0.56mg 2%
Vitamin K 2.4µg 2%
Fiber 0.3g 0g 1%
Carbs 1.87g 0g 1%
Net carbs 1.57g 0g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Polyunsaturated fat 2.699g 2.662g 0%
Tryptophan 0.12mg 0.288mg 0%
Threonine 0.402mg 1.127mg 0%
Isoleucine 0.435mg 1.185mg 0%
Leucine 0.713mg 2.09mg 0%
Lysine 0.452mg 2.362mg 0%
Methionine 0.108mg 0.761mg 0%
Phenylalanine 0.428mg 1.004mg 0%
Valine 0.446mg 1.325mg 0%
Histidine 0.221mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g 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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.9%
Contains more OtherOther +-115.3%
Contains more ProteinProtein +218.3%
Contains more FatsFats +179.9%

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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -78.5%
Contains more Mono. FatMonounsaturated fat +443.8%
~equal in Polyunsaturated fat ~2.662g

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.