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  6. Tofu vs. Halibut raw

Tofu vs. Halibut raw — In-Depth Nutrition Comparison

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A recap on differences between tofu and halibut raw

  • Tofu is higher in iron, calcium, manganese, and copper, yet halibut raw is higher in vitamin D, selenium, vitamin B12, vitamin B6, and phosphorus.
  • Halibut raw covers your daily vitamin D needs 183% more than tofu.
  • Tofu contains 117 times more calcium than halibut raw. While tofu contains 350mg of calcium, halibut raw contains only 3mg.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Fish, halibut, Greenland, raw.

Infographic

Tofu vs Halibut raw 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% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +11566.7%
Contains more IronIron +712.1%
Contains more CopperCopper +543.3%
Contains more ZincZinc +100%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +4941.7%
Contains more PotassiumPotassium +121.5%
Contains more PhosphorusPhosphorus +69.1%
Contains more SeleniumSelenium +310.1%

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.
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +1400%
Contains more Vitamin EVitamin E +7200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +669.2%
Contains more Vitamin B5Vitamin B5 +267.6%
Contains more Vitamin B6Vitamin B6 +793.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +114.6%

All nutrients comparison - raw data values

Nutrient Tofu Halibut raw DV% diff.
Vitamin D 0µg 27.4µg 137%
Vitamin D 0IU 1097IU 137%
Iron 5.36mg 0.66mg 59%
Selenium 8.9µg 36.5µg 50%
Vitamin B12 0µg 1µg 42%
Calcium 350mg 3mg 35%
Vitamin B6 0.047mg 0.42mg 29%
Manganese 0.605mg 0.012mg 26%
Monounsaturated fat 1.056g 8.378g 18%
Copper 0.193mg 0.03mg 18%
Cholesterol 0mg 46mg 15%
Fats 4.78g 13.84g 14%
Protein 8.08g 14.37g 13%
Phosphorus 97mg 164mg 10%
Polyunsaturated fat 2.699g 1.367g 9%
Saturated fat 0.691g 2.419g 8%
Vitamin B3 0.195mg 1.5mg 8%
Calories 76kcal 186kcal 6%
Choline 28.8mg 61.8mg 6%
Vitamin E 0.01mg 0.73mg 5%
Zinc 0.8mg 0.4mg 4%
Vitamin B5 0.068mg 0.25mg 4%
Folate 15µg 1µg 4%
Potassium 121mg 268mg 4%
Sodium 7mg 80mg 3%
Vitamin K 2.4µg 0.1µg 2%
Vitamin B1 0.081mg 0.06mg 2%
Vitamin B2 0.052mg 0.08mg 2%
Vitamin A 14µg 2%
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
Tryptophan 0.12mg 0.161mg 0%
Threonine 0.402mg 0.63mg 0%
Isoleucine 0.435mg 0.662mg 0%
Leucine 0.713mg 1.168mg 0%
Lysine 0.452mg 1.32mg 0%
Methionine 0.108mg 0.425mg 0%
Phenylalanine 0.428mg 0.561mg 0%
Valine 0.446mg 0.74mg 0%
Histidine 0.221mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.3%
Contains more ProteinProtein +77.8%
Contains more FatsFats +189.5%
Contains more OtherOther +111.1%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -71.4%
Contains more Poly. FatPolyunsaturated fat +97.4%
Contains more Mono. FatMonounsaturated fat +693.4%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.