Tofu vs. Sardines — In-Depth Nutrition Comparison
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A recap on differences between tofu and sardines
- Tofu is higher in iron and manganese, yet sardines are higher in vitamin B12, selenium, phosphorus, vitamin D, vitamin B3, 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.
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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% |
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 |
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% |