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  6. Tofu vs. Frog legs

Tofu vs. Frog legs — In-Depth Nutrition Comparison

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What are the differences between tofu and frog legs?

  • Tofu is higher in iron and calcium, yet frog legs are higher in vitamin B12, vitamin B2, selenium, phosphorus, vitamin E, choline, and copper.
  • Tofu's daily need coverage for iron is 48% more.
  • Tofu has 19 times more calcium than frog legs. While tofu has 350mg of calcium, frog legs have only 18mg.
  • The glycemic index of frog legs is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Frog legs, raw types in this article.

Infographic

Tofu vs Frog legs 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
5
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 14% 5.4% 25% 56% 83% 27% 63% 7.6% 0% 77%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1844.4%
Contains more IronIron +257.3%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +135.5%
Contains more CopperCopper +29.5%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +51.5%
Contains more SeleniumSelenium +58.4%

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
3
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 0% 5% 20% 3% 35% 58% 23% 0% 28% 50% 0.25% 11% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +2300%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +72.8%
Contains more Vitamin B2Vitamin B2 +380.8%
Contains more Vitamin B3Vitamin B3 +515.4%
Contains more Vitamin B6Vitamin B6 +155.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +125.7%
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Tofu Frog legs DV% diff.
Iron 5.36mg 1.5mg 48%
Calcium 350mg 18mg 33%
Manganese 0.605mg 26%
Polyunsaturated fat 2.699g 0.102g 17%
Vitamin B12 0µg 0.4µg 17%
Cholesterol 0mg 50mg 17%
Protein 8.08g 16.4g 17%
Vitamin B2 0.052mg 0.25mg 15%
Selenium 8.9µg 14.1µg 9%
Vitamin E 0.01mg 1mg 7%
Phosphorus 97mg 147mg 7%
Fats 4.78g 0.3g 7%
Choline 28.8mg 65mg 7%
Vitamin B6 0.047mg 0.12mg 6%
Vitamin B3 0.195mg 1.2mg 6%
Copper 0.193mg 0.25mg 6%
Vitamin B1 0.081mg 0.14mg 5%
Potassium 121mg 285mg 5%
Saturated fat 0.691g 0.076g 3%
Monounsaturated fat 1.056g 0.053g 3%
Zinc 0.8mg 1mg 2%
Vitamin A 15µg 2%
Sodium 7mg 58mg 2%
Magnesium 30mg 20mg 2%
Vitamin K 2.4µg 0.1µg 2%
Vitamin D 0µg 0.2µg 1%
Fiber 0.3g 0g 1%
Vitamin B5 0.068mg 1%
Vitamin D 0IU 8IU 1%
Carbs 1.87g 0g 1%
Calories 76kcal 73kcal 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Sugar 0.62g 0g N/A
Folate 15µg 15µg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.02g N/A
Omega-3 - DPA 0g 0.007g 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
16% 82%
Protein: 16.4 g
Fats: 0.3 g
Carbs: 0 g
Water: 81.9 g
Other: 1.4 g
Contains more FatsFats +1493.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +103%
Contains more OtherOther +94.4%
~equal in Water ~81.9g

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
33% 23% 44%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +1892.5%
Contains more Poly. FatPolyunsaturated fat +2546.1%
Contains less Sat. FatSaturated fat -89%

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. Frog legs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168148/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.