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  6. Tofu vs. Sardine

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
3
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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%
~equal in Calcium ~382mg
~equal in Copper ~0.186mg

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
2
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% 5.1% 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% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +27.1%
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%
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin K ~2.6µg

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
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 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
Tofu
Tofu
1
16% 24% 61%
Saturated Fat: Sat. Fat 0.691 g
Monounsaturated Fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
14% 37% 49%
Saturated Fat: Sat. Fat 1.528 g
Monounsaturated Fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
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.
Tofu Sardine
Lower in Cholesterol ok
Lower in Sodium 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
Calories 76kcal 208kcal Sardine
Protein 8.08g 24.62g Sardine
Fats 4.78g 11.45g Sardine
Vitamin C 0.1mg 0mg Tofu
Net carbs 1.57g 0g Tofu
Carbs 1.87g 0g Tofu
Cholesterol 0mg 142mg Tofu
Vitamin D 0IU 193IU Sardine
Magnesium 30mg 39mg Sardine
Calcium 350mg 382mg Sardine
Potassium 121mg 397mg Sardine
Iron 5.36mg 2.92mg Tofu
Sugar 0.62g 0g Sardine
Fiber 0.3g 0g Tofu
Copper 0.193mg 0.186mg Tofu
Zinc 0.8mg 1.31mg Sardine
Phosphorus 97mg 490mg Sardine
Sodium 7mg 307mg Tofu
Vitamin A 85IU 108IU Sardine
Vitamin A 32µg Sardine
Vitamin E 0.01mg 2.04mg Sardine
Vitamin D 0µg 4.8µg Sardine
Manganese 0.605mg 0.108mg Tofu
Selenium 8.9µg 52.7µg Sardine
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
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 2.4µg 2.6µg Sardine
Folate 15µg 10µg Tofu
Choline 28.8mg 75mg Sardine
Saturated Fat 0.691g 1.528g Tofu
Monounsaturated Fat 1.056g 3.869g Sardine
Polyunsaturated fat 2.699g 5.148g 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
Omega-3 - EPA 0g 0.473g Sardine
Omega-3 - DHA 0g 0.509g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
7%
Tofu
124%
Sardine
Minerals Daily Need Coverage Score
59%
Tofu
94%
Sardine

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 300mg)
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

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. 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.