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  6. Tofu vs. Cod

Tofu vs. Cod — In-Depth Nutrition Comparison

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Important differences between tofu and cod

  • Tofu has more iron, calcium, manganese, and copper; however, cod has more vitamin B5, selenium, vitamin B12, vitamin B6, and phosphorus.
  • Cod's daily need coverage for vitamin B5 is 3059% more.
  • Tofu has 40 times more manganese than cod. Tofu has 0.605mg of manganese, while cod has 0.015mg.
  • Tofu has a higher glycemic index than cod.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Fish, cod, Atlantic, raw.

Infographic

Tofu vs Cod 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%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +2087.5%
Contains more IronIron +1310.5%
Contains more CopperCopper +589.3%
Contains more ZincZinc +77.8%
Contains less SodiumSodium -87%
Contains more ManganeseManganese +3933.3%
Contains more PotassiumPotassium +241.3%
Contains more PhosphorusPhosphorus +109.3%
Contains more SeleniumSelenium +271.9%
~equal in Magnesium ~32mg

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
2
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%
Cod
Cod
10
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +114.3%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin EVitamin E +6300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +957.9%
Contains more Vitamin B5Vitamin B5 +224900%
Contains more Vitamin B6Vitamin B6 +421.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +126.4%
~equal in Vitamin B1 ~0.076mg

All nutrients comparison - raw data values

Nutrient Tofu Cod DV% diff.
Vitamin B5 0.068mg 153mg 3059%
Iron 5.36mg 0.38mg 62%
Selenium 8.9µg 33.1µg 44%
Vitamin B12 0µg 0.91µg 38%
Calcium 350mg 16mg 33%
Manganese 0.605mg 0.015mg 26%
Protein 8.08g 17.81g 19%
Copper 0.193mg 0.028mg 18%
Polyunsaturated fat 2.699g 0.231g 16%
Vitamin B6 0.047mg 0.245mg 15%
Phosphorus 97mg 203mg 15%
Cholesterol 0mg 43mg 14%
Vitamin B3 0.195mg 2.063mg 12%
Potassium 121mg 413mg 9%
Choline 28.8mg 65.2mg 7%
Fats 4.78g 0.67g 6%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Vitamin E 0.01mg 0.64mg 4%
Saturated fat 0.691g 0.131g 3%
Zinc 0.8mg 0.45mg 3%
Vitamin K 2.4µg 0.1µg 2%
Folate 15µg 7µg 2%
Monounsaturated fat 1.056g 0.094g 2%
Sodium 7mg 54mg 2%
Vitamin B2 0.052mg 0.065mg 1%
Vitamin A 12µg 1%
Fiber 0.3g 0g 1%
Carbs 1.87g 0g 1%
Vitamin C 0.1mg 1mg 1%
Calories 76kcal 82kcal 0%
Net carbs 1.57g 0g N/A
Magnesium 30mg 32mg 0%
Sugar 0.62g 0g N/A
Vitamin B1 0.081mg 0.076mg 0%
Tryptophan 0.12mg 0.199mg 0%
Threonine 0.402mg 0.781mg 0%
Isoleucine 0.435mg 0.821mg 0%
Leucine 0.713mg 1.447mg 0%
Lysine 0.452mg 1.635mg 0%
Methionine 0.108mg 0.527mg 0%
Phenylalanine 0.428mg 0.695mg 0%
Valine 0.446mg 0.917mg 0%
Histidine 0.221mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +613.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +140%
Contains more ProteinProtein +120.4%
~equal in Water ~81.22g

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +1023.4%
Contains more Poly. FatPolyunsaturated fat +1068.4%
Contains less Sat. FatSaturated fat -81%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.