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  6. Tofu vs. Crab meat

Tofu vs. Crab meat — In-Depth Nutrition Comparison

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The main differences between tofu and crab meat

  • Tofu is richer in iron, calcium, and manganese, yet crab meat is richer in vitamin B12, copper, zinc, selenium, and phosphorus.
  • Daily need coverage for vitamin B12 for crab meat is 479% higher.
  • Tofu contains 15 times more manganese than crab meat. Tofu contains 0.605mg of manganese, while crab meat contains 0.04mg.
  • Tofu contains less sodium.
  • Crab meat has a lower glycemic index than tofu.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Tofu vs Crab meat 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
4
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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more CalciumCalcium +493.2%
Contains more IronIron +605.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1412.5%
Contains more MagnesiumMagnesium +110%
Contains more PotassiumPotassium +116.5%
Contains more CopperCopper +512.4%
Contains more ZincZinc +852.5%
Contains more PhosphorusPhosphorus +188.7%
Contains more SeleniumSelenium +349.4%

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +52.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +7500%
Contains more Vitamin B3Vitamin B3 +587.2%
Contains more Vitamin B5Vitamin B5 +488.2%
Contains more Vitamin B6Vitamin B6 +283%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +240%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.055mg

All nutrients comparison - raw data values

Nutrient Tofu Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Copper 0.193mg 1.182mg 110%
Zinc 0.8mg 7.62mg 62%
Iron 5.36mg 0.76mg 58%
Selenium 8.9µg 40µg 57%
Sodium 7mg 1072mg 46%
Calcium 350mg 59mg 29%
Phosphorus 97mg 280mg 26%
Manganese 0.605mg 0.04mg 25%
Protein 8.08g 19.35g 23%
Cholesterol 0mg 53mg 18%
Polyunsaturated fat 2.699g 0.536g 14%
Vitamin B6 0.047mg 0.18mg 10%
Folate 15µg 51µg 9%
Magnesium 30mg 63mg 8%
Vitamin C 0.1mg 7.6mg 8%
Vitamin B3 0.195mg 1.34mg 7%
Vitamin B5 0.068mg 0.4mg 7%
Choline 28.8mg 5%
Fats 4.78g 1.54g 5%
Potassium 121mg 262mg 4%
Saturated fat 0.691g 0.133g 3%
Vitamin K 2.4µg 2%
Monounsaturated fat 1.056g 0.185g 2%
Vitamin B1 0.081mg 0.053mg 2%
Vitamin A 9µg 1%
Fiber 0.3g 0g 1%
Carbs 1.87g 0g 1%
Calories 76kcal 97kcal 1%
Net carbs 1.57g 0g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin B2 0.052mg 0.055mg 0%
Tryptophan 0.12mg 0.269mg 0%
Threonine 0.402mg 0.783mg 0%
Isoleucine 0.435mg 0.938mg 0%
Leucine 0.713mg 1.536mg 0%
Lysine 0.452mg 1.684mg 0%
Methionine 0.108mg 0.545mg 0%
Phenylalanine 0.428mg 0.817mg 0%
Valine 0.446mg 0.91mg 0%
Histidine 0.221mg 0.393mg 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - DPA 0g 0.031g 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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more FatsFats +210.4%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +139.5%
Contains more OtherOther +116.7%
~equal in Water ~77.55g

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
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +470.8%
Contains more Poly. FatPolyunsaturated fat +403.5%
Contains less Sat. FatSaturated fat -80.8%

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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.