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  6. Tofu vs. Rainbow trout

Tofu vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the differences between tofu and rainbow trout?

  • Tofu is higher in iron, calcium, and manganese, yet rainbow trout is higher in vitamin B12, vitamin D, vitamin B3, vitamin B5, selenium, and vitamin B6.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% more.
  • Tofu has 55 times more manganese than rainbow trout. While tofu has 0.605mg of manganese, rainbow trout has only 0.011mg.
  • The glycemic index of rainbow trout is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Fish, trout, rainbow, farmed, raw types in this article.

Infographic

Tofu vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +1300%
Contains more IronIron +1629%
Contains more CopperCopper +319.6%
Contains more ZincZinc +77.8%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +5400%
Contains more PotassiumPotassium +211.6%
Contains more PhosphorusPhosphorus +133%
Contains more SeleniumSelenium +165.2%

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% 0% 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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +36.4%
Contains more Vitamin CVitamin C +2800%
Contains more Vitamin EVitamin E +23300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B3Vitamin B3 +2754.9%
Contains more Vitamin B5Vitamin B5 +2351.5%
Contains more Vitamin B6Vitamin B6 +623.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +125.7%

All nutrients comparison - raw data values

Nutrient Tofu Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Iron 5.36mg 0.31mg 63%
Vitamin B3 0.195mg 5.567mg 34%
Calcium 350mg 25mg 33%
Vitamin B5 0.068mg 1.667mg 32%
Selenium 8.9µg 23.6µg 27%
Manganese 0.605mg 0.011mg 26%
Protein 8.08g 19.94g 24%
Vitamin B6 0.047mg 0.34mg 23%
Cholesterol 0mg 59mg 20%
Phosphorus 97mg 226mg 18%
Copper 0.193mg 0.046mg 16%
Vitamin E 0.01mg 2.34mg 16%
Vitamin A 84µg 9%
Potassium 121mg 377mg 8%
Polyunsaturated fat 2.699g 1.507g 8%
Choline 28.8mg 65mg 7%
Saturated fat 0.691g 1.383g 3%
Vitamin B2 0.052mg 0.09mg 3%
Vitamin B1 0.081mg 0.12mg 3%
Calories 76kcal 141kcal 3%
Vitamin C 0.1mg 2.9mg 3%
Zinc 0.8mg 0.45mg 3%
Sodium 7mg 51mg 2%
Vitamin K 2.4µg 0.1µg 2%
Monounsaturated fat 1.056g 1.979g 2%
Fats 4.78g 6.18g 2%
Fiber 0.3g 0g 1%
Magnesium 30mg 25mg 1%
Carbs 1.87g 0g 1%
Folate 15µg 11µg 1%
Net carbs 1.57g 0g N/A
Sugar 0.62g 0g N/A
Trans fat 0g 0.047g N/A
Tryptophan 0.12mg 0.234mg 0%
Threonine 0.402mg 0.915mg 0%
Isoleucine 0.435mg 0.962mg 0%
Leucine 0.713mg 1.696mg 0%
Lysine 0.452mg 1.916mg 0%
Methionine 0.108mg 0.618mg 0%
Phenylalanine 0.428mg 0.815mg 0%
Valine 0.446mg 1.075mg 0%
Histidine 0.221mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.6%
Contains more OtherOther +800%
Contains more ProteinProtein +146.8%
Contains more FatsFats +29.3%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +79.1%
Contains more Mono. FatMonounsaturated fat +87.4%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.