Tofu vs. Mackerel — In-Depth Nutrition Comparison
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What are the differences between tofu and mackerel?
- Tofu is higher in iron and calcium, yet mackerel is higher in vitamin B12, vitamin D, selenium, vitamin B6, and phosphorus.
- Mackerel's daily need coverage for vitamin B12 is 500% more.
- Tofu has 5 times more calcium than mackerel. While tofu has 350mg of calcium, mackerel has only 66mg.
- The amount of saturated fat in tofu is lower.
- The glycemic index of mackerel is lower.
We used Tofu, raw, regular, prepared with calcium sulfate and Fish, mackerel, salted types in this article.
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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 CalciumCalcium | +430.3% |
| Contains more IronIron | +282.9% |
| Contains more CopperCopper | +93% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +329.8% |
| Contains more ZincZinc | +37.5% |
| Contains more PhosphorusPhosphorus | +161.9% |
| Contains more SeleniumSelenium | +724.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +305% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin EVitamin E | +23700% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +265.4% |
| Contains more Vitamin B3Vitamin B3 | +1592.3% |
| Contains more Vitamin B6Vitamin B6 | +772.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +225% |
| Contains more CholineCholine | +252.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 12µg | 500% |
| Sodium | 7mg | 4450mg | 193% |
| Vitamin D | 0µg | 25.2µg | 126% |
| Vitamin D | 0IU | 1006IU | 126% |
| Selenium | 8.9µg | 73.4µg | 117% |
| Iron | 5.36mg | 1.4mg | 50% |
| Cholesterol | 0mg | 95mg | 32% |
| Fats | 4.78g | 25.1g | 31% |
| Saturated fat | 0.691g | 7.148g | 29% |
| Calcium | 350mg | 66mg | 28% |
| Vitamin B6 | 0.047mg | 0.41mg | 28% |
| Manganese | 0.605mg | 26% | |
| Polyunsaturated fat | 2.699g | 6.21g | 23% |
| Phosphorus | 97mg | 254mg | 22% |
| Protein | 8.08g | 18.5g | 21% |
| Vitamin B3 | 0.195mg | 3.3mg | 19% |
| Monounsaturated fat | 1.056g | 8.32g | 18% |
| Vitamin E | 0.01mg | 2.38mg | 16% |
| Choline | 28.8mg | 101.6mg | 13% |
| Potassium | 121mg | 520mg | 12% |
| Calories | 76kcal | 305kcal | 11% |
| Vitamin B2 | 0.052mg | 0.19mg | 11% |
| Copper | 0.193mg | 0.1mg | 10% |
| Magnesium | 30mg | 60mg | 7% |
| Vitamin K | 2.4µg | 7.8µg | 5% |
| Vitamin B1 | 0.081mg | 0.02mg | 5% |
| Vitamin A | 47µg | 5% | |
| Zinc | 0.8mg | 1.1mg | 3% |
| Vitamin B5 | 0.068mg | 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 | 0g | N/A |
| Folate | 15µg | 15µg | 0% |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% | |
| Omega-3 - EPA | 0g | 1.619g | N/A |
| Omega-3 - DHA | 0g | 2.965g | N/A |
| Omega-3 - DPA | 0g | 0.391g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +96.6% |
| Contains more ProteinProtein | +129% |
| Contains more FatsFats | +425.1% |
| Contains more OtherOther | +1761.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.3% |
| Contains more Mono. FatMonounsaturated fat | +687.9% |
| Contains more Poly. FatPolyunsaturated fat | +130.1% |