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  6. Tofu vs. Haddock

Tofu vs. Haddock — In-Depth Nutrition Comparison

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Differences between tofu and haddock

  • Tofu has more iron, calcium, manganese, and copper, while haddock has more vitamin B12, selenium, phosphorus, vitamin B3, and vitamin B6.
  • Haddock's daily need coverage for vitamin B12 is 89% higher.
  • Haddock contains 47 times less manganese than tofu. Tofu contains 0.605mg of manganese, while haddock contains 0.013mg.
  • Haddock has a lower glycemic index. The glycemic index of haddock is 0, while the glycemic index of tofu is 15.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Fish, haddock, cooked, dry heat.

Infographic

Tofu vs Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +2400%
Contains more IronIron +2452.4%
Contains more CopperCopper +642.3%
Contains more ZincZinc +100%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +4553.8%
Contains more PotassiumPotassium +190.1%
Contains more PhosphorusPhosphorus +186.6%
Contains more SeleniumSelenium +256.2%

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
4
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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +252.2%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +15.4%
Contains more Vitamin EVitamin E +5400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B3Vitamin B3 +2012.3%
Contains more Vitamin B5Vitamin B5 +626.5%
Contains more Vitamin B6Vitamin B6 +595.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +176.4%

All nutrients comparison - raw data values

Nutrient Tofu Haddock DV% diff.
Vitamin B12 0µg 2.13µg 89%
Iron 5.36mg 0.21mg 64%
Selenium 8.9µg 31.7µg 41%
Calcium 350mg 14mg 34%
Manganese 0.605mg 0.013mg 26%
Phosphorus 97mg 278mg 26%
Vitamin B3 0.195mg 4.119mg 25%
Protein 8.08g 19.99g 24%
Vitamin B6 0.047mg 0.327mg 22%
Cholesterol 0mg 66mg 22%
Copper 0.193mg 0.026mg 19%
Polyunsaturated fat 2.699g 0.204g 17%
Sodium 7mg 261mg 11%
Vitamin B5 0.068mg 0.494mg 9%
Choline 28.8mg 79.6mg 9%
Potassium 121mg 351mg 7%
Fats 4.78g 0.55g 7%
Vitamin B1 0.081mg 0.023mg 5%
Vitamin E 0.01mg 0.55mg 4%
Zinc 0.8mg 0.4mg 4%
Vitamin D 0µg 0.6µg 3%
Saturated fat 0.691g 0.111g 3%
Vitamin D 0IU 23IU 3%
Monounsaturated fat 1.056g 0.074g 2%
Vitamin A 21µg 2%
Vitamin K 2.4µg 0.1µg 2%
Folate 15µg 13µg 1%
Calories 76kcal 90kcal 1%
Vitamin B2 0.052mg 0.069mg 1%
Fiber 0.3g 0g 1%
Magnesium 30mg 26mg 1%
Carbs 1.87g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Sugar 0.62g 0g N/A
Trans fat 0g 0.005g N/A
Tryptophan 0.12mg 0.26mg 0%
Threonine 0.402mg 1.015mg 0%
Isoleucine 0.435mg 1.067mg 0%
Leucine 0.713mg 1.882mg 0%
Lysine 0.452mg 2.126mg 0%
Methionine 0.108mg 0.686mg 0%
Phenylalanine 0.428mg 0.904mg 0%
Valine 0.446mg 1.193mg 0%
Histidine 0.221mg 0.682mg 0%
Omega-3 - EPA 0g 0.051g N/A
Omega-3 - DHA 0g 0.109g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
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% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more FatsFats +769.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-478.9%
Contains more ProteinProtein +147.4%
~equal in Water ~79.65g

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
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains more Mono. FatMonounsaturated fat +1327%
Contains more Poly. FatPolyunsaturated fat +1223%
Contains less Sat. FatSaturated fat -83.9%

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.