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  6. Tofu vs. Sea bass

Tofu vs. Sea bass — In-Depth Nutrition Comparison

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A recap on differences between tofu and sea bass

  • Tofu is higher in iron, calcium, manganese, and copper, yet sea bass is higher in vitamin B12, selenium, vitamin B6, phosphorus, and vitamin B5.
  • Sea bass covers your daily vitamin B12 needs 184% more than tofu.
  • Tofu contains 32 times more manganese than sea bass. While tofu contains 0.605mg of manganese, sea bass contains only 0.019mg.
  • The glycemic index of sea bass is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Fish, bass, striped, cooked, dry heat.

Infographic

Tofu vs Sea bass 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
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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more CalciumCalcium +1742.1%
Contains more IronIron +396.3%
Contains more CopperCopper +382.5%
Contains more ZincZinc +56.9%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +3084.2%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +171.1%
Contains more PhosphorusPhosphorus +161.9%
Contains more SeleniumSelenium +425.8%

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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B3Vitamin B3 +1211.8%
Contains more Vitamin B5Vitamin B5 +1172.1%
Contains more Vitamin B6Vitamin B6 +636.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Sea bass DV% diff.
Vitamin B12 0µg 4.41µg 184%
Selenium 8.9µg 46.8µg 69%
Iron 5.36mg 1.08mg 54%
Cholesterol 0mg 103mg 34%
Calcium 350mg 19mg 33%
Protein 8.08g 22.73g 29%
Manganese 0.605mg 0.019mg 25%
Vitamin B6 0.047mg 0.346mg 23%
Phosphorus 97mg 254mg 22%
Copper 0.193mg 0.04mg 17%
Vitamin B5 0.068mg 0.865mg 16%
Vitamin B3 0.195mg 2.558mg 15%
Polyunsaturated fat 2.699g 1.005g 11%
Potassium 121mg 328mg 6%
Magnesium 30mg 51mg 5%
Choline 28.8mg 5%
Sodium 7mg 88mg 4%
Vitamin B1 0.081mg 0.115mg 3%
Zinc 0.8mg 0.51mg 3%
Vitamin A 31µg 3%
Fats 4.78g 2.99g 3%
Calories 76kcal 124kcal 2%
Vitamin K 2.4µg 2%
Folate 15µg 10µg 1%
Monounsaturated fat 1.056g 0.846g 1%
Vitamin B2 0.052mg 0.037mg 1%
Fiber 0.3g 0g 1%
Carbs 1.87g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Saturated fat 0.691g 0.65g 0%
Tryptophan 0.12mg 0.255mg 0%
Threonine 0.402mg 0.997mg 0%
Isoleucine 0.435mg 1.047mg 0%
Leucine 0.713mg 1.848mg 0%
Lysine 0.452mg 2.088mg 0%
Methionine 0.108mg 0.673mg 0%
Phenylalanine 0.428mg 0.887mg 0%
Valine 0.446mg 1.171mg 0%
Histidine 0.221mg 0.669mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.75g 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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +59.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.3%
Contains more ProteinProtein +181.3%
Contains more OtherOther +27.8%

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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +24.8%
Contains more Poly. FatPolyunsaturated fat +168.6%
~equal in Saturated fat ~0.65g

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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.