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  6. Tofu vs. Salmon raw

Tofu vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between tofu and salmon raw

  • Tofu has more iron, calcium, and manganese; however, salmon raw is higher in vitamin B12, vitamin B6, selenium, vitamin B3, vitamin B5, and vitamin B2.
  • Salmon raw covers your daily need for vitamin B12, 133% more than tofu.
  • Tofu has 38 times more manganese than salmon raw. While tofu has 0.605mg of manganese, salmon raw has only 0.016mg.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Fish, salmon, Atlantic, wild, raw.

Infographic

Tofu vs Salmon raw 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
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +2816.7%
Contains more IronIron +570%
Contains more ZincZinc +25%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +3681.3%
Contains more PotassiumPotassium +305%
Contains more CopperCopper +29.5%
Contains more PhosphorusPhosphorus +106.2%
Contains more SeleniumSelenium +310.1%
~equal in Magnesium ~29mg

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
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +179%
Contains more Vitamin B2Vitamin B2 +630.8%
Contains more Vitamin B3Vitamin B3 +3930.8%
Contains more Vitamin B5Vitamin B5 +2347.1%
Contains more Vitamin B6Vitamin B6 +1640.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Vitamin B6 0.047mg 0.818mg 59%
Iron 5.36mg 0.8mg 57%
Selenium 8.9µg 36.5µg 50%
Vitamin B3 0.195mg 7.86mg 48%
Calcium 350mg 12mg 34%
Vitamin B5 0.068mg 1.664mg 32%
Manganese 0.605mg 0.016mg 26%
Vitamin B2 0.052mg 0.38mg 25%
Protein 8.08g 19.84g 24%
Cholesterol 0mg 55mg 18%
Phosphorus 97mg 200mg 15%
Vitamin B1 0.081mg 0.226mg 12%
Potassium 121mg 490mg 11%
Copper 0.193mg 0.25mg 6%
Choline 28.8mg 5%
Folate 15µg 25µg 3%
Monounsaturated fat 1.056g 2.103g 3%
Calories 76kcal 142kcal 3%
Vitamin K 2.4µg 2%
Sodium 7mg 44mg 2%
Fats 4.78g 6.34g 2%
Polyunsaturated fat 2.699g 2.539g 1%
Vitamin A 12µg 1%
Zinc 0.8mg 0.64mg 1%
Fiber 0.3g 0g 1%
Carbs 1.87g 0g 1%
Saturated fat 0.691g 0.981g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Magnesium 30mg 29mg 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.222mg 0%
Threonine 0.402mg 0.87mg 0%
Isoleucine 0.435mg 0.914mg 0%
Leucine 0.713mg 1.613mg 0%
Lysine 0.452mg 1.822mg 0%
Methionine 0.108mg 0.587mg 0%
Phenylalanine 0.428mg 0.775mg 0%
Valine 0.446mg 1.022mg 0%
Histidine 0.221mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.4%
Contains more ProteinProtein +145.5%
Contains more FatsFats +32.6%
Contains more OtherOther +638.9%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -29.6%
Contains more Mono. FatMonounsaturated fat +99.1%
~equal in Polyunsaturated fat ~2.539g

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.