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  6. Tofu vs. Fish sauce

Tofu vs. Fish sauce — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Fish sauce?

  • Tofu is richer in Iron, Calcium, Manganese, Copper, and Phosphorus, while Fish sauce is higher in Magnesium, Vitamin B6, Vitamin B12, and Vitamin B3.
  • Fish sauce's daily need coverage for Sodium is 341% higher.
  • Fish sauce has 14 times less Phosphorus than Tofu. Tofu has 97mg of Phosphorus, while Fish sauce has 7mg.
  • Tofu is lower in Sodium.

We used Tofu, raw, regular, prepared with calcium sulfate and Sauce, fish, ready-to-serve types in this comparison.

Infographic

Tofu vs Fish sauce 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
7
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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CalciumCalcium +714%
Contains more IronIron +587.2%
Contains more CopperCopper +286%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +1285.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +159.7%
Contains more MagnesiumMagnesium +483.3%
Contains more PotassiumPotassium +138%
~equal in Selenium ~9.1µg

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
5
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 1.7% 0.72% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin AVitamin A +608.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +575%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +118.2%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B3Vitamin B3 +1086.2%
Contains more Vitamin B5Vitamin B5 +73.5%
Contains more Vitamin B6Vitamin B6 +742.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +240%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +59.7%
Contains more FatsFats +47700%
Contains more WaterWater +19%
Contains more CarbsCarbs +94.7%
Contains more OtherOther +2708.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 0.691 g
Monounsaturated Fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
38% 25% 38%
Saturated Fat: Sat. Fat 0.003 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated Fat +52700%
Contains more Poly. FatPolyunsaturated fat +89866.7%
Contains less Sat. FatSaturated Fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Fish sauce
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Fish sauce Opinion
Calories 76kcal 35kcal Tofu
Protein 8.08g 5.06g Tofu
Fats 4.78g 0.01g Tofu
Vitamin C 0.1mg 0.5mg Fish sauce
Net carbs 1.57g 3.64g Fish sauce
Carbs 1.87g 3.64g Fish sauce
Magnesium 30mg 175mg Fish sauce
Calcium 350mg 43mg Tofu
Potassium 121mg 288mg Fish sauce
Iron 5.36mg 0.78mg Tofu
Sugar 0.62g 3.64g Tofu
Fiber 0.3g 0g Tofu
Copper 0.193mg 0.05mg Tofu
Zinc 0.8mg 0.2mg Tofu
Phosphorus 97mg 7mg Tofu
Sodium 7mg 7851mg Tofu
Vitamin A 85IU 12IU Tofu
Vitamin A 4µg Fish sauce
Vitamin E 0.01mg 0mg Tofu
Manganese 0.605mg 0.233mg Tofu
Selenium 8.9µg 9.1µg Fish sauce
Vitamin B1 0.081mg 0.012mg Tofu
Vitamin B2 0.052mg 0.057mg Fish sauce
Vitamin B3 0.195mg 2.313mg Fish sauce
Vitamin B5 0.068mg 0.118mg Fish sauce
Vitamin B6 0.047mg 0.396mg Fish sauce
Vitamin B12 0µg 0.48µg Fish sauce
Vitamin K 2.4µg 0µg Tofu
Folate 15µg 51µg Fish sauce
Choline 28.8mg 13.2mg Tofu
Saturated Fat 0.691g 0.003g Fish sauce
Monounsaturated Fat 1.056g 0.002g Tofu
Polyunsaturated fat 2.699g 0.003g Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Omega-3 - EPA 0g 0.001g Fish sauce
Omega-3 - DHA 0g 0.002g Fish sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Fish sauce
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
20%
Fish sauce
Minerals Daily Need Coverage Score
59%
Tofu
132%
Fish sauce

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.02g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 7844mg)
Which food is lower in Saturated Fat?
Fish sauce
Fish sauce is lower in Saturated Fat (difference - 0.688g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.