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  6. Tofu vs. Crab

Tofu vs. Crab — In-Depth Nutrition Comparison

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How are tofu and crab different?

  • Tofu is richer in iron, calcium, and manganese, while crab is higher in vitamin B12, copper, selenium, zinc, and phosphorus.
  • Crab covers your daily need for vitamin B12, 139% more than tofu.
  • Tofu contains 11 times more iron than crab. Tofu contains 5.36mg of iron, while crab contains 0.5mg.
  • Tofu is lower in sodium.
  • Tofu has a higher glycemic index (15) than crab (0).

Tofu, raw, regular, prepared with calcium sulfate and Crustaceans, crab, blue, canned types were used in this article.

Infographic

Tofu vs Crab 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%
Crab
Crab
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more CalciumCalcium +284.6%
Contains more IronIron +972%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +717.6%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +114%
Contains more CopperCopper +321.8%
Contains more ZincZinc +376.3%
Contains more PhosphorusPhosphorus +141.2%
Contains more SeleniumSelenium +382%

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%
Crab
Crab
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin B1Vitamin B1 +252.2%
Contains more Vitamin KVitamin K +700%
Contains more Vitamin CVitamin C +3200%
Contains more Vitamin EVitamin E +18300%
Contains more Vitamin B2Vitamin B2 +78.8%
Contains more Vitamin B3Vitamin B3 +1308.7%
Contains more Vitamin B5Vitamin B5 +1366.2%
Contains more Vitamin B6Vitamin B6 +231.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +240%
Contains more CholineCholine +180.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Copper 0.193mg 0.814mg 69%
Selenium 8.9µg 42.9µg 62%
Iron 5.36mg 0.5mg 61%
Cholesterol 0mg 97mg 32%
Zinc 0.8mg 3.81mg 27%
Calcium 350mg 91mg 26%
Sodium 7mg 563mg 24%
Manganese 0.605mg 0.074mg 23%
Protein 8.08g 17.88g 20%
Phosphorus 97mg 234mg 20%
Vitamin B5 0.068mg 0.997mg 19%
Vitamin B3 0.195mg 2.747mg 16%
Polyunsaturated fat 2.699g 0.258g 16%
Vitamin E 0.01mg 1.84mg 12%
Choline 28.8mg 80.9mg 9%
Folate 15µg 51µg 9%
Vitamin B6 0.047mg 0.156mg 8%
Fats 4.78g 0.74g 6%
Vitamin B1 0.081mg 0.023mg 5%
Potassium 121mg 259mg 4%
Vitamin C 0.1mg 3.3mg 4%
Vitamin B2 0.052mg 0.093mg 3%
Monounsaturated fat 1.056g 0.129g 2%
Saturated fat 0.691g 0.201g 2%
Vitamin K 2.4µg 0.3µg 2%
Fiber 0.3g 0g 1%
Magnesium 30mg 36mg 1%
Carbs 1.87g 0g 1%
Calories 76kcal 83kcal 0%
Net carbs 1.57g 0g N/A
Sugar 0.62g 0g N/A
Vitamin A 1µg 0%
Trans fat 0g 0.014g N/A
Tryptophan 0.12mg 0.226mg 0%
Threonine 0.402mg 0.727mg 0%
Isoleucine 0.435mg 0.776mg 0%
Leucine 0.713mg 1.307mg 0%
Lysine 0.452mg 1.386mg 0%
Methionine 0.108mg 0.452mg 0%
Phenylalanine 0.428mg 0.708mg 0%
Valine 0.446mg 0.806mg 0%
Histidine 0.221mg 0.393mg 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0g 0.067g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g 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
Crab
Crab
2
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more FatsFats +545.9%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +121.3%
Contains more OtherOther +134.7%
~equal in Water ~79.69g

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
Crab
Crab
1
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains more Mono. FatMonounsaturated fat +718.6%
Contains more Poly. FatPolyunsaturated fat +946.1%
Contains less Sat. FatSaturated fat -70.9%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.