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.
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.
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+83.6%
Contains
less
Sodium
-97.7%
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Magnesium
+30%
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Phosphorus
+405.2%
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Potassium
+228.1%
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Zinc
+63.8%
Equal in Calcium - 382
Equal in Copper - 0.186
Contains
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Iron
+83.6%
Contains
less
Sodium
-97.7%
Contains
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Magnesium
+30%
Contains
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Phosphorus
+405.2%
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Potassium
+228.1%
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Zinc
+63.8%
Equal in Calcium - 382
Equal in Copper - 0.186
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin C
+∞%
Contains
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Folate
+50%
Contains
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Vitamin A
+27.1%
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Vitamin E
+20300%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+336.5%
Contains
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Vitamin B3
+2589.7%
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Vitamin B5
+844.1%
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Vitamin B6
+255.3%
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Vitamin B12
+∞%
Equal in Vitamin B1 - 0.08
Equal in Vitamin K - 2.6
Contains
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Vitamin C
+∞%
Contains
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Folate
+50%
Contains
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Vitamin A
+27.1%
Contains
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Vitamin E
+20300%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+336.5%
Contains
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Vitamin B3
+2589.7%
Contains
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Vitamin B5
+844.1%
Contains
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Vitamin B6
+255.3%
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Vitamin B12
+∞%
Equal in Vitamin B1 - 0.08
Equal in Vitamin K - 2.6
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+∞%
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Water
+41.8%
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Protein
+204.7%
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Fats
+139.5%
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Other
+500%
Contains
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Carbs
+∞%
Contains
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Water
+41.8%
Contains
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Protein
+204.7%
Contains
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Fats
+139.5%
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Other
+500%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-54.8%
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Monounsaturated Fat
+266.4%
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Polyunsaturated fat
+90.7%
Contains
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Saturated Fat
-54.8%
Contains
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Monounsaturated Fat
+266.4%
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Polyunsaturated fat
+90.7%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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Lower in Sodium |
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Lower in Cholesterol |
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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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Opinion |
Net carbs | 1.57g | 0g |
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Protein | 8.08g | 24.62g |
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Fats | 4.78g | 11.45g |
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Carbs | 1.87g | 0g |
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Calories | 76kcal | 208kcal |
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Sugar | 0.62g | 0g |
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Fiber | 0.3g | 0g |
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Calcium | 350mg | 382mg |
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Iron | 5.36mg | 2.92mg |
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Magnesium | 30mg | 39mg |
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Phosphorus | 97mg | 490mg |
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Potassium | 121mg | 397mg |
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Sodium | 7mg | 307mg |
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Zinc | 0.8mg | 1.31mg |
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Copper | 0.193mg | 0.186mg |
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Vitamin A | 85IU | 108IU |
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Vitamin A RAE | 32µg |
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Vitamin E | 0.01mg | 2.04mg |
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Vitamin D | 0IU | 193IU |
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Vitamin D | 0µg | 4.8µg |
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Vitamin C | 0.1mg | 0mg |
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Vitamin B1 | 0.081mg | 0.08mg |
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Vitamin B2 | 0.052mg | 0.227mg |
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Vitamin B3 | 0.195mg | 5.245mg |
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Vitamin B5 | 0.068mg | 0.642mg |
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Vitamin B6 | 0.047mg | 0.167mg |
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Folate | 15µg | 10µg |
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Vitamin B12 | 0µg | 8.94µg |
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Vitamin K | 2.4µg | 2.6µg |
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Tryptophan | 0.12mg | 0.276mg |
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Threonine | 0.402mg | 1.079mg |
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Isoleucine | 0.435mg | 1.134mg |
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Leucine | 0.713mg | 2.001mg |
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Lysine | 0.452mg | 2.26mg |
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Methionine | 0.108mg | 0.729mg |
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Phenylalanine | 0.428mg | 0.961mg |
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Valine | 0.446mg | 1.268mg |
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Histidine | 0.221mg | 0.725mg |
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Cholesterol | 0mg | 142mg |
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Saturated Fat | 0.691g | 1.528g |
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Omega-3 - DHA | 0g | 0.509g |
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Omega-3 - EPA | 0g | 0.473g |
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Monounsaturated Fat | 1.056g | 3.869g |
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Polyunsaturated fat | 2.699g | 5.148g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
6%

131%

Minerals Daily Need Coverage Score
58%

79%

Comparison summary
Which food contains less Sodium?

Tofu contains less Sodium (difference - 300mg)
Which food is lower in Cholesterol?

Tofu is lower in Cholesterol (difference - 142mg)
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