Tofu vs. Sardine — In-Depth Nutrition Comparison
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A recap on differences between tofu and sardine
- Tofu is higher in iron and manganese, yet sardine is higher in vitamin B12, selenium, phosphorus, vitamin D, vitamin B3, vitamin E, and vitamin B2.
- Sardine covers your daily vitamin B12 needs 373% more than tofu.
- Tofu contains 6 times more manganese than sardine. While tofu contains 0.605mg of manganese, sardine contains only 0.108mg.
- The glycemic index of sardine is lower.
Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
Infographic
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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 IronIron | +83.6% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +460.2% |
| Contains more MagnesiumMagnesium | +30% |
| Contains more PotassiumPotassium | +228.1% |
| Contains more ZincZinc | +63.8% |
| Contains more PhosphorusPhosphorus | +405.2% |
| Contains more SeleniumSelenium | +492.1% |
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 FolateFolate | +50% |
| Contains more Vitamin EVitamin E | +20300% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +336.5% |
| Contains more Vitamin B3Vitamin B3 | +2589.7% |
| Contains more Vitamin B5Vitamin B5 | +844.1% |
| Contains more Vitamin B6Vitamin B6 | +255.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +160.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +41.8% |
| Contains more ProteinProtein | +204.7% |
| Contains more FatsFats | +139.5% |
| Contains more OtherOther | +500% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -54.8% |
| Contains more Mono. FatMonounsaturated fat | +266.4% |
| Contains more Poly. FatPolyunsaturated fat | +90.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Selenium | 8.9µg | 52.7µg | 80% |
| Phosphorus | 97mg | 490mg | 56% |
| Cholesterol | 0mg | 142mg | 47% |
| Protein | 8.08g | 24.62g | 33% |
| Vitamin B3 | 0.195mg | 5.245mg | 32% |
| Iron | 5.36mg | 2.92mg | 31% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Vitamin D | 0IU | 193IU | 24% |
| Manganese | 0.605mg | 0.108mg | 22% |
| Polyunsaturated fat | 2.699g | 5.148g | 16% |
| Vitamin E | 0.01mg | 2.04mg | 14% |
| Vitamin B2 | 0.052mg | 0.227mg | 13% |
| Sodium | 7mg | 307mg | 13% |
| Vitamin B5 | 0.068mg | 0.642mg | 11% |
| Fats | 4.78g | 11.45g | 10% |
| Vitamin B6 | 0.047mg | 0.167mg | 9% |
| Potassium | 121mg | 397mg | 8% |
| Choline | 28.8mg | 75mg | 8% |
| Calories | 76kcal | 208kcal | 7% |
| Monounsaturated fat | 1.056g | 3.869g | 7% |
| Zinc | 0.8mg | 1.31mg | 5% |
| Vitamin A | 32µg | 4% | |
| Saturated fat | 0.691g | 1.528g | 4% |
| Calcium | 350mg | 382mg | 3% |
| Magnesium | 30mg | 39mg | 2% |
| Copper | 0.193mg | 0.186mg | 1% |
| Fiber | 0.3g | 0g | 1% |
| Carbs | 1.87g | 0g | 1% |
| Folate | 15µg | 10µg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 0g | N/A |
| Sugar | 0.62g | 0g | N/A |
| Vitamin B1 | 0.081mg | 0.08mg | 0% |
| Vitamin K | 2.4µg | 2.6µg | 0% |
| Tryptophan | 0.12mg | 0.276mg | 0% |
| Threonine | 0.402mg | 1.079mg | 0% |
| Isoleucine | 0.435mg | 1.134mg | 0% |
| Leucine | 0.713mg | 2.001mg | 0% |
| Lysine | 0.452mg | 2.26mg | 0% |
| Methionine | 0.108mg | 0.729mg | 0% |
| Phenylalanine | 0.428mg | 0.961mg | 0% |
| Valine | 0.446mg | 1.268mg | 0% |
| Histidine | 0.221mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
119%
Minerals Daily Need Coverage Score
59%
94%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 300mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.837g)
Which food is cheaper?
Tofu is cheaper (difference - $7)
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine is relatively richer in vitamins