Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Lobster Raw

Tofu vs. Lobster Raw — In-Depth Nutrition Comparison

Compare

The main differences between tofu and lobster Raw

  • Tofu is richer in iron, calcium, and manganese, yet lobster Raw is richer in copper, selenium, vitamin B12, vitamin B5, and zinc.
  • Daily need coverage for copper for lobster Raw is 128% higher.
  • Tofu contains 21 times more iron than lobster Raw. Tofu contains 5.36mg of iron, while lobster Raw contains 0.26mg.
  • Tofu contains less sodium.
  • Lobster Raw has a lower glycemic index than tofu.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Crustaceans, lobster, northern, raw.

Infographic

Tofu vs Lobster 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
4
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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more CalciumCalcium +316.7%
Contains more IronIron +1961.5%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +980.4%
Contains more MagnesiumMagnesium +26.7%
Contains more PotassiumPotassium +65.3%
Contains more CopperCopper +599%
Contains more ZincZinc +341.3%
Contains more PhosphorusPhosphorus +66%
Contains more SeleniumSelenium +614.6%

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% 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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more Vitamin EVitamin E +8600%
Contains more Vitamin B3Vitamin B3 +715.9%
Contains more Vitamin B5Vitamin B5 +2030.9%
Contains more Vitamin B6Vitamin B6 +121.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +144.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Lobster Raw DV% diff.
Copper 0.193mg 1.349mg 128%
Selenium 8.9µg 63.6µg 99%
Iron 5.36mg 0.26mg 64%
Vitamin B12 0µg 1.25µg 52%
Cholesterol 0mg 127mg 42%
Vitamin B5 0.068mg 1.449mg 28%
Calcium 350mg 84mg 27%
Zinc 0.8mg 3.53mg 25%
Manganese 0.605mg 0.056mg 24%
Sodium 7mg 423mg 18%
Protein 8.08g 16.52g 17%
Polyunsaturated fat 2.699g 0.296g 16%
Vitamin B3 0.195mg 1.591mg 9%
Phosphorus 97mg 161mg 9%
Choline 28.8mg 70.3mg 8%
Vitamin E 0.01mg 0.87mg 6%
Fats 4.78g 0.75g 6%
Vitamin B1 0.081mg 0.02mg 5%
Vitamin B6 0.047mg 0.104mg 4%
Vitamin B2 0.052mg 0.014mg 3%
Vitamin K 2.4µg 0µg 2%
Potassium 121mg 200mg 2%
Magnesium 30mg 38mg 2%
Saturated fat 0.691g 0.181g 2%
Monounsaturated fat 1.056g 0.22g 2%
Fiber 0.3g 0g 1%
Carbs 1.87g 0g 1%
Folate 15µg 10µg 1%
Calories 76kcal 77kcal 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.62g 0g N/A
Vitamin A 1µg 0%
Trans fat 0g 0.011g N/A
Tryptophan 0.12mg 0.215mg 0%
Threonine 0.402mg 0.654mg 0%
Isoleucine 0.435mg 0.723mg 0%
Leucine 0.713mg 1.197mg 0%
Lysine 0.452mg 1.24mg 0%
Methionine 0.108mg 0.413mg 0%
Phenylalanine 0.428mg 0.68mg 0%
Valine 0.446mg 0.741mg 0%
Histidine 0.221mg 0.413mg 0%
Omega-3 - EPA 0g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g 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
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more FatsFats +537.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +104.5%
Contains more OtherOther +147.2%
~equal in Water ~80.95g

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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains more Mono. FatMonounsaturated fat +380%
Contains more Poly. FatPolyunsaturated fat +811.8%
Contains less Sat. FatSaturated fat -73.8%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.