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  6. Tofu vs. Mussels

Tofu vs. Mussels — In-Depth Nutrition Comparison

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Important differences between tofu and mussels

  • Tofu has more calcium; however, mussels has more vitamin B12, manganese, selenium, vitamin B2, phosphorus, vitamin B1, vitamin B5, and vitamin B3.
  • Mussels's daily need coverage for vitamin B12 is 1000% more.
  • Tofu has 11 times more calcium than mussels. Tofu has 350mg of calcium, while mussels has 33mg.
  • Mussels has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Tofu vs Mussels 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
3
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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more CalciumCalcium +960.6%
Contains more CopperCopper +29.5%
Contains less SodiumSodium -98.1%
Contains more MagnesiumMagnesium +23.3%
Contains more PotassiumPotassium +121.5%
Contains more IronIron +25.4%
Contains more ZincZinc +233.8%
Contains more PhosphorusPhosphorus +193.8%
Contains more ManganeseManganese +1024%
Contains more SeleniumSelenium +906.7%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +13500%
Contains more Vitamin B1Vitamin B1 +270.4%
Contains more Vitamin B2Vitamin B2 +707.7%
Contains more Vitamin B3Vitamin B3 +1438.5%
Contains more Vitamin B5Vitamin B5 +1297.1%
Contains more Vitamin B6Vitamin B6 +112.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +406.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 0.605mg 6.8mg 269%
Selenium 8.9µg 89.6µg 147%
Calcium 350mg 33mg 32%
Protein 8.08g 23.8g 31%
Vitamin B2 0.052mg 0.42mg 28%
Phosphorus 97mg 285mg 27%
Cholesterol 0mg 56mg 19%
Vitamin B3 0.195mg 3mg 18%
Vitamin B1 0.081mg 0.3mg 18%
Vitamin B5 0.068mg 0.95mg 18%
Iron 5.36mg 6.72mg 17%
Zinc 0.8mg 2.67mg 17%
Sodium 7mg 369mg 16%
Folate 15µg 76µg 15%
Vitamin C 0.1mg 13.6mg 15%
Polyunsaturated fat 2.699g 1.212g 10%
Vitamin A 91µg 10%
Choline 28.8mg 5%
Calories 76kcal 172kcal 5%
Copper 0.193mg 0.149mg 5%
Potassium 121mg 268mg 4%
Vitamin B6 0.047mg 0.1mg 4%
Magnesium 30mg 37mg 2%
Vitamin K 2.4µg 2%
Carbs 1.87g 7.39g 2%
Fiber 0.3g 0g 1%
Saturated fat 0.691g 0.85g 1%
Fats 4.78g 4.48g 0%
Net carbs 1.57g 7.39g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Monounsaturated fat 1.056g 1.014g 0%
Tryptophan 0.12mg 0.267mg 0%
Threonine 0.402mg 1.025mg 0%
Isoleucine 0.435mg 1.036mg 0%
Leucine 0.713mg 1.676mg 0%
Lysine 0.452mg 1.779mg 0%
Methionine 0.108mg 0.537mg 0%
Phenylalanine 0.428mg 0.853mg 0%
Valine 0.446mg 1.04mg 0%
Histidine 0.221mg 0.457mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g 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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more WaterWater +38.3%
Contains more ProteinProtein +194.6%
Contains more CarbsCarbs +295.2%
Contains more OtherOther +341.7%
~equal in Fats ~4.48g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
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% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -18.7%
Contains more Poly. FatPolyunsaturated fat +122.7%
~equal in Monounsaturated fat ~1.014g

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.