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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.

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.
Contains more Calcium +2592.3%
Contains more Iron +1274.4%
Contains more Potassium +34.4%
Contains less Sodium -98.7%
Contains more Zinc +142.4%
Contains more Copper +503.1%
Contains more Manganese +5400%
Contains more Magnesium +43.3%
Contains more Phosphorus +190.7%
Contains more Selenium +150.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 31% 121% 8% 69% 10% 11% 2% 122%
Contains more Calcium +2592.3%
Contains more Iron +1274.4%
Contains more Potassium +34.4%
Contains less Sodium -98.7%
Contains more Zinc +142.4%
Contains more Copper +503.1%
Contains more Manganese +5400%
Contains more Magnesium +43.3%
Contains more Phosphorus +190.7%
Contains more Selenium +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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +170%
Contains more Vitamin B5 +∞%
Contains more Folate +∞%
Contains more Vitamin K +500%
Contains more Vitamin E +1600%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +217.9%
Contains more Vitamin B6 +176.6%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 8% 19% 12% 0% 30% 0% 72% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +170%
Contains more Vitamin B5 +∞%
Contains more Folate +∞%
Contains more Vitamin K +500%
Contains more Vitamin E +1600%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +217.9%
Contains more Vitamin B6 +176.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +939.1%
Contains more Water +13.2%
Contains more Carbs +702.1%
Contains more Other +213.9%
Equal in Protein - 7.62
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 Fats +939.1%
Contains more Water +13.2%
Contains more Carbs +702.1%
Contains more Other +213.9%
Equal in Protein - 7.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +284%
Contains more Polyunsaturated fat +1787.4%
Contains less Saturated Fat -68.7%
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
34% 43% 23%
Saturated Fat: 0.216 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.143 g
Contains more Monounsaturated Fat +284%
Contains more Polyunsaturated fat +1787.4%
Contains less Saturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 1.57g 14.5g Crab stick
Protein 8.08g 7.62g Tofu
Fats 4.78g 0.46g Tofu
Carbs 1.87g 15g Crab stick
Calories 76kcal 95kcal Crab stick
Starch 3.5g Crab stick
Fructose 0.62g Crab stick
Sugar 0.62g 6.25g Tofu
Fiber 0.3g 0.5g Crab stick
Calcium 350mg 13mg Tofu
Iron 5.36mg 0.39mg Tofu
Magnesium 30mg 43mg Crab stick
Phosphorus 97mg 282mg Crab stick
Potassium 121mg 90mg Tofu
Sodium 7mg 529mg Tofu
Zinc 0.8mg 0.33mg Tofu
Copper 0.193mg 0.032mg Tofu
Manganese 0.605mg 0.011mg Tofu
Selenium 8.9µg 22.3µg Crab stick
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 0.17mg Crab stick
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.03mg Tofu
Vitamin B2 0.052mg 0.08mg Crab stick
Vitamin B3 0.195mg 0.62mg Crab stick
Vitamin B5 0.068mg 0mg Tofu
Vitamin B6 0.047mg 0.13mg Crab stick
Folate 15µg 0µg Tofu
Vitamin B12 0µg 0.57µg Crab stick
Vitamin K 2.4µg 0.4µg Tofu
Tryptophan 0.12mg 0.075mg Tofu
Threonine 0.402mg 0.285mg Tofu
Isoleucine 0.435mg 0.23mg Tofu
Leucine 0.713mg 0.607mg Tofu
Lysine 0.452mg 0.707mg Crab stick
Methionine 0.108mg 0.261mg Crab stick
Phenylalanine 0.428mg 0.26mg Tofu
Valine 0.446mg 0.286mg Tofu
Histidine 0.221mg 0.156mg Tofu
Cholesterol 0mg 20mg Tofu
Trans Fat 0g 0.008g Tofu
Saturated Fat 0.691g 0.216g Crab stick
Omega-3 - DHA 0g 0.028g Crab stick
Omega-3 - DPA 0g 0.001g Crab stick
Monounsaturated Fat 1.056g 0.275g Tofu
Polyunsaturated fat 2.699g 0.143g Tofu
Omega-6 - Linoleic acid 0.089g Crab stick
Omega-3 - ALA 0.008g Crab stick

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Crab stick
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 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 Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 20mg)
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.