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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.

Infographic

Tofu vs Sardine 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
Tofu
3
:
5
Sardine
Sardine
Contains more Iron +83.6%
Contains less Sodium -97.7%
Contains more Magnesium +30%
Contains more Phosphorus +405.2%
Contains more Potassium +228.1%
Contains more Zinc +63.8%
Equal in Calcium - 382
Equal in Copper - 0.186
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 201% 22% 42% 11% 1% 22% 65%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Contains more Iron +83.6%
Contains less Sodium -97.7%
Contains more Magnesium +30%
Contains more Phosphorus +405.2%
Contains more Potassium +228.1%
Contains more 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
Tofu
Tofu
3
:
9
Sardine
Sardine
Contains more Vitamin C +∞%
Contains more Folate +50%
Contains more Vitamin A +27.1%
Contains more Vitamin E +20300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +336.5%
Contains more Vitamin B3 +2589.7%
Contains more Vitamin B5 +844.1%
Contains more Vitamin B6 +255.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.08
Equal in Vitamin K - 2.6
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin C +∞%
Contains more Folate +50%
Contains more Vitamin A +27.1%
Contains more Vitamin E +20300%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +336.5%
Contains more Vitamin B3 +2589.7%
Contains more Vitamin B5 +844.1%
Contains more Vitamin B6 +255.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.08
Equal in Vitamin K - 2.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Sardine
Sardine
Contains more Carbs +∞%
Contains more Water +41.8%
Contains more Protein +204.7%
Contains more Fats +139.5%
Contains more Other +500%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Carbs +∞%
Contains more Water +41.8%
Contains more Protein +204.7%
Contains more Fats +139.5%
Contains more Other +500%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Sardine
Sardine
Contains less Saturated Fat -54.8%
Contains more Monounsaturated Fat +266.4%
Contains more Polyunsaturated fat +90.7%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -54.8%
Contains more Monounsaturated Fat +266.4%
Contains more 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.
Tofu Sardine
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Tofu Sardine Opinion
Net carbs 1.57g 0g Tofu
Protein 8.08g 24.62g Sardine
Fats 4.78g 11.45g Sardine
Carbs 1.87g 0g Tofu
Calories 76kcal 208kcal Sardine
Sugar 0.62g 0g Sardine
Fiber 0.3g 0g Tofu
Calcium 350mg 382mg Sardine
Iron 5.36mg 2.92mg Tofu
Magnesium 30mg 39mg Sardine
Phosphorus 97mg 490mg Sardine
Potassium 121mg 397mg Sardine
Sodium 7mg 307mg Tofu
Zinc 0.8mg 1.31mg Sardine
Copper 0.193mg 0.186mg Tofu
Vitamin A 85IU 108IU Sardine
Vitamin A RAE 32µg Sardine
Vitamin E 0.01mg 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.08mg Tofu
Vitamin B2 0.052mg 0.227mg Sardine
Vitamin B3 0.195mg 5.245mg Sardine
Vitamin B5 0.068mg 0.642mg Sardine
Vitamin B6 0.047mg 0.167mg Sardine
Folate 15µg 10µg Tofu
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 2.4µg 2.6µg Sardine
Tryptophan 0.12mg 0.276mg Sardine
Threonine 0.402mg 1.079mg Sardine
Isoleucine 0.435mg 1.134mg Sardine
Leucine 0.713mg 2.001mg Sardine
Lysine 0.452mg 2.26mg Sardine
Methionine 0.108mg 0.729mg Sardine
Phenylalanine 0.428mg 0.961mg Sardine
Valine 0.446mg 1.268mg Sardine
Histidine 0.221mg 0.725mg Sardine
Cholesterol 0mg 142mg Tofu
Saturated Fat 0.691g 1.528g Tofu
Omega-3 - DHA 0g 0.509g Sardine
Omega-3 - EPA 0g 0.473g Sardine
Monounsaturated Fat 1.056g 3.869g Sardine
Polyunsaturated fat 2.699g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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%
Tofu
131%
Sardine
Minerals Daily Need Coverage Score
58%
Tofu
79%
Sardine

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 300mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.837g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $7)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.