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  6. Tofu vs. Fillet

Tofu vs. Fillet — In-Depth Nutrition Comparison

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Differences between Tofu and Fillet

  • Tofu has more Iron, and Calcium, while Fillet has more Vitamin B12, Vitamin B6, Vitamin B1, Copper, Vitamin B3, Vitamin B2, Phosphorus, and Fiber.
  • Fillet's daily need coverage for Vitamin B12 is 175% higher.
  • Fillet contains 4 times less Calcium than Tofu. Tofu contains 350mg of Calcium, while Fillet contains 95mg.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Vegetarian fillets.

Infographic

Tofu vs Fillet 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
:
4
Fillet
Fillet
Contains more Calcium +268.4%
Contains more Iron +168%
Contains more Magnesium +30.4%
Contains less Sodium -98.6%
Contains more Selenium +790%
Contains more Phosphorus +363.9%
Contains more Potassium +395.9%
Contains more Zinc +75%
Contains more Copper +379.3%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Fillet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 75% 17% 193% 53% 64% 39% 309% 0% 6%
Contains more Calcium +268.4%
Contains more Iron +168%
Contains more Magnesium +30.4%
Contains less Sodium -98.6%
Contains more Selenium +790%
Contains more Phosphorus +363.9%
Contains more Potassium +395.9%
Contains more Zinc +75%
Contains more Copper +379.3%

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
:
7
Fillet
Fillet
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +34400%
Contains more Vitamin B1 +1258%
Contains more Vitamin B2 +1630.8%
Contains more Vitamin B3 +6053.8%
Contains more Vitamin B6 +3091.5%
Contains more Folate +580%
Contains more Vitamin B12 +∞%
Tofu
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%
Fillet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 69% 0% 0% 275% 208% 225% 0% 347% 77% 526% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +34400%
Contains more Vitamin B1 +1258%
Contains more Vitamin B2 +1630.8%
Contains more Vitamin B3 +6053.8%
Contains more Vitamin B6 +3091.5%
Contains more Folate +580%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Fillet
Fillet
Contains more Water +87.9%
Contains more Protein +184.7%
Contains more Fats +276.6%
Contains more Carbs +381.3%
Contains more Other +594.4%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Fillet
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more Water +87.9%
Contains more Protein +184.7%
Contains more Fats +276.6%
Contains more Carbs +381.3%
Contains more Other +594.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Fillet
Fillet
Contains less Saturated Fat -75.7%
Contains more Monounsaturated Fat +314.4%
Contains more Polyunsaturated fat +245.8%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Fillet
17% 26% 56%
Saturated Fat: 2.849 g
Monounsaturated Fat: 4.376 g
Polyunsaturated fat: 9.332 g
Contains less Saturated Fat -75.7%
Contains more Monounsaturated Fat +314.4%
Contains more Polyunsaturated fat +245.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Fillet Opinion
Net carbs 1.57g 2.9g Fillet
Protein 8.08g 23g Fillet
Fats 4.78g 18g Fillet
Carbs 1.87g 9g Fillet
Calories 76kcal 290kcal Fillet
Sugar 0.62g 0.8g Tofu
Fiber 0.3g 6.1g Fillet
Calcium 350mg 95mg Tofu
Iron 5.36mg 2mg Tofu
Magnesium 30mg 23mg Tofu
Phosphorus 97mg 450mg Fillet
Potassium 121mg 600mg Fillet
Sodium 7mg 490mg Tofu
Zinc 0.8mg 1.4mg Fillet
Copper 0.193mg 0.925mg Fillet
Manganese 0.605mg Tofu
Selenium 8.9µg 1µg Tofu
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 3.45mg Fillet
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 1.1mg Fillet
Vitamin B2 0.052mg 0.9mg Fillet
Vitamin B3 0.195mg 12mg Fillet
Vitamin B5 0.068mg Tofu
Vitamin B6 0.047mg 1.5mg Fillet
Folate 15µg 102µg Fillet
Vitamin B12 0µg 4.2µg Fillet
Vitamin K 2.4µg 0µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 0.691g 2.849g Tofu
Monounsaturated Fat 1.056g 4.376g Fillet
Polyunsaturated fat 2.699g 9.332g Fillet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Fillet
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
144%
Fillet
Minerals Daily Need Coverage Score
59%
Tofu
78%
Fillet

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 483mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.158g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Fillet
Fillet is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.