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  6. Tofu vs. Sardines

Tofu vs. Sardines — In-Depth Nutrition Comparison

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A recap on the differences between tofu and sardines

  • Tofu is higher in iron and manganese, yet sardines are higher in vitamin B12, selenium, phosphorus, vitamin B3, vitamin D*, vitamin E, and vitamin B2.
  • Sardines cover your daily vitamin B12 needs 373% more than tofu.
  • Tofu contains 6 times more manganese than sardines. While tofu contains 0.605mg of manganese, sardines contain only 0.108mg.
  • The glycemic index of sardines 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

Tofu vs Sardines 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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +50%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +20300%
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 +∞%
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin K ~2.6µg

All nutrients comparison - raw data values

Nutrient Tofu Sardines 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* 0 IU 193 IU 24%
Vitamin D 0µg 4.8µg 24%
Manganese 0.605mg 0.108mg 22%
Polyunsaturated fat 2.699g 5.148g 16%
Vitamin E 0.01mg 2.04mg 14%
Sodium 7mg 307mg 13%
Vitamin B2 0.052mg 0.227mg 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%
Carbs 1.87g 0g 1%
Fiber 0.3g 0g 1%
Copper 0.193mg 0.186mg 1%
Folate 15µg 10µg 1%
Protein per 100 calories 11g 12g N/A
Calories per 10 g protein 94kcal 84kcal N/A
Weight per 100 calories 132g 48g N/A
Unsaturated / Saturated Fat ratio 5.4 5.9 N/A
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

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%

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. Sardines - 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.