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Tofu vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between tofu and mackerel

  • Tofu is richer in iron, calcium, and manganese, yet mackerel is richer in vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin B12 for mackerel is 792% higher.
  • Tofu contains 30 times more manganese than mackerel. Tofu contains 0.605mg of manganese, while mackerel contains 0.02mg.
  • Mackerel has a lower glycemic index than tofu.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Tofu vs Mackerel 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
5
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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +2233.3%
Contains more IronIron +241.4%
Contains more CopperCopper +105.3%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +2925%
Contains more MagnesiumMagnesium +223.3%
Contains more PotassiumPotassium +231.4%
Contains more ZincZinc +17.5%
Contains more PhosphorusPhosphorus +186.6%
Contains more SeleniumSelenium +479.8%

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
4
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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +650%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin B1Vitamin B1 +96.3%
Contains more Vitamin B2Vitamin B2 +692.3%
Contains more Vitamin B3Vitamin B3 +3412.8%
Contains more Vitamin B5Vitamin B5 +1355.9%
Contains more Vitamin B6Vitamin B6 +878.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +58.7%
Contains more ProteinProtein +195.2%
Contains more FatsFats +272.6%
Contains more OtherOther +604.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Mono. FatMonounsaturated fat +563.4%
Contains more Poly. FatPolyunsaturated fat +59.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Selenium 8.9µg 51.6µg 78%
Iron 5.36mg 1.57mg 47%
Vitamin B3 0.195mg 6.85mg 42%
Calcium 350mg 15mg 34%
Vitamin B6 0.047mg 0.46mg 32%
Protein 8.08g 23.85g 32%
Vitamin B2 0.052mg 0.412mg 28%
Phosphorus 97mg 278mg 26%
Cholesterol 0mg 75mg 25%
Manganese 0.605mg 0.02mg 25%
Fats 4.78g 17.81g 20%
Vitamin B5 0.068mg 0.99mg 18%
Saturated fat 0.691g 4.176g 16%
Magnesium 30mg 97mg 16%
Monounsaturated fat 1.056g 7.006g 15%
Polyunsaturated fat 2.699g 4.3g 11%
Copper 0.193mg 0.094mg 11%
Calories 76kcal 262kcal 9%
Potassium 121mg 401mg 8%
Vitamin B1 0.081mg 0.159mg 7%
Vitamin A 54µg 6%
Choline 28.8mg 5%
Sodium 7mg 83mg 3%
Folate 15µg 2µg 3%
Vitamin K 2.4µg 2%
Zinc 0.8mg 0.94mg 1%
Fiber 0.3g 0g 1%
Carbs 1.87g 0g 1%
Vitamin C 0.1mg 0.4mg 0%
Net carbs 1.57g 0g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.267mg 0%
Threonine 0.402mg 1.045mg 0%
Isoleucine 0.435mg 1.099mg 0%
Leucine 0.713mg 1.938mg 0%
Lysine 0.452mg 2.19mg 0%
Methionine 0.108mg 0.706mg 0%
Phenylalanine 0.428mg 0.931mg 0%
Valine 0.446mg 1.228mg 0%
Histidine 0.221mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Mackerel
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
217%
Mackerel
Minerals Daily Need Coverage Score
59%
Tofu
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 76mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 3.485g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 15)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.