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  6. Tofu vs. Crab stick

Tofu vs. Crab stick — In-Depth Nutrition Comparison

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A recap on differences between tofu and crab stick

  • Tofu is higher in iron, calcium, manganese, and copper, yet crab stick is higher in phosphorus, selenium, vitamin B12, and vitamin B6.
  • Tofu covers your daily iron needs 62% more than crab stick.
  • Tofu contains 55 times more manganese than crab stick. While tofu contains 0.605mg of manganese, crab stick contains only 0.011mg.
  • The amount of sodium in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Crustaceans, crab, alaska king, imitation, made from surimi.

Infographic

Tofu vs Crab stick 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
7
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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more CalciumCalcium +2592.3%
Contains more PotassiumPotassium +34.4%
Contains more IronIron +1274.4%
Contains more CopperCopper +503.1%
Contains more ZincZinc +142.4%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +5400%
Contains more MagnesiumMagnesium +43.3%
Contains more PhosphorusPhosphorus +190.7%
Contains more SeleniumSelenium +150.6%

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
6
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% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +∞%
Contains more CholineCholine +121.5%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +217.9%
Contains more Vitamin B6Vitamin B6 +176.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

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
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more FatsFats +939.1%
Contains more WaterWater +13.2%
Contains more CarbsCarbs +702.1%
Contains more OtherOther +213.9%
~equal in Protein ~7.62g

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
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains more Mono. FatMonounsaturated fat +284%
Contains more Poly. FatPolyunsaturated fat +1787.4%
Contains less Sat. FatSaturated fat -68.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Crab stick
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Crab stick DV% diff.
Iron 5.36mg 0.39mg 62%
Calcium 350mg 13mg 34%
Manganese 0.605mg 0.011mg 26%
Phosphorus 97mg 282mg 26%
Vitamin B12 0µg 0.57µg 24%
Selenium 8.9µg 22.3µg 24%
Sodium 7mg 529mg 23%
Copper 0.193mg 0.032mg 18%
Polyunsaturated fat 2.699g 0.143g 17%
Cholesterol 0mg 20mg 7%
Fats 4.78g 0.46g 7%
Vitamin B6 0.047mg 0.13mg 6%
Carbs 1.87g 15g 4%
Vitamin B1 0.081mg 0.03mg 4%
Zinc 0.8mg 0.33mg 4%
Folate 15µg 0µg 4%
Vitamin B3 0.195mg 0.62mg 3%
Choline 28.8mg 13mg 3%
Magnesium 30mg 43mg 3%
Vitamin K 2.4µg 0.4µg 2%
Saturated fat 0.691g 0.216g 2%
Monounsaturated fat 1.056g 0.275g 2%
Vitamin B2 0.052mg 0.08mg 2%
Fructose 0.62g 1%
Calories 76kcal 95kcal 1%
Vitamin B5 0.068mg 0mg 1%
Protein 8.08g 7.62g 1%
Starch 3.5g 1%
Fiber 0.3g 0.5g 1%
Potassium 121mg 90mg 1%
Vitamin E 0.01mg 0.17mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 14.5g N/A
Sugar 0.62g 6.25g N/A
Trans fat 0g 0.008g N/A
Tryptophan 0.12mg 0.075mg 0%
Threonine 0.402mg 0.285mg 0%
Isoleucine 0.435mg 0.23mg 0%
Leucine 0.713mg 0.607mg 0%
Lysine 0.452mg 0.707mg 0%
Methionine 0.108mg 0.261mg 0%
Phenylalanine 0.428mg 0.26mg 0%
Valine 0.446mg 0.286mg 0%
Histidine 0.221mg 0.156mg 0%
Omega-3 - DHA 0g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Crab stick
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
6%
Tofu
12%
Crab stick
Minerals Daily Need Coverage Score
59%
Tofu
39%
Crab stick

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 5.63g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 522mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 35)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $12)
Which food is lower in Saturated fat?
Crab stick
Crab stick is lower in Saturated fat (difference - 0.475g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.