Tofu vs. Pacific saury raw — In-Depth Nutrition Comparison
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How are tofu and pacific saury raw different?
- Tofu is higher in iron, calcium, manganese, and copper; however, pacific saury raw is richer in vitamin B12, phosphorus, vitamin D, vitamin B5, and vitamin B3.
- Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
- Tofu contains 10 times more iron than pacific saury raw. While tofu contains 5.36mg of iron, pacific saury raw contains only 0.55mg.
- Pacific saury raw has a lower glycemic index (0) than tofu (15).
Tofu, raw, regular, prepared with calcium sulfate and Fish, pike, northern, raw are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +514% |
| Contains more IronIron | +874.5% |
| Contains more CopperCopper | +278.4% |
| Contains more ZincZinc | +19.4% |
| Contains less SodiumSodium | -82.1% |
| Contains more ManganeseManganese | +152.1% |
| Contains more PotassiumPotassium | +114% |
| Contains more PhosphorusPhosphorus | +126.8% |
| Contains more SeleniumSelenium | +41.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +39.7% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more Vitamin CVitamin C | +3700% |
| Contains more Vitamin EVitamin E | +1900% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +21.2% |
| Contains more Vitamin B3Vitamin B3 | +1079.5% |
| Contains more Vitamin B5Vitamin B5 | +1002.9% |
| Contains more Vitamin B6Vitamin B6 | +148.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +125.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
19.26 g
Fats:
0.69 g
Carbs:
0 g
Water:
78.92 g
Other:
1.13 g
| Contains more FatsFats | +592.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +138.4% |
| Contains more OtherOther | +56.9% |
~equal in
Water
~78.92g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
Saturated fat:
Sat. Fat
0.118 g
Monounsaturated fat:
Mono. Fat
0.157 g
Polyunsaturated fat:
Poly. Fat
0.202 g
| Contains more Mono. FatMonounsaturated fat | +572.6% |
| Contains more Poly. FatPolyunsaturated fat | +1236.1% |
| Contains less Sat. FatSaturated fat | -82.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 2µg | 83% |
| Iron | 5.36mg | 0.55mg | 60% |
| Calcium | 350mg | 57mg | 29% |
| Protein | 8.08g | 19.26g | 22% |
| Phosphorus | 97mg | 220mg | 18% |
| Polyunsaturated fat | 2.699g | 0.202g | 17% |
| Copper | 0.193mg | 0.051mg | 16% |
| Manganese | 0.605mg | 0.24mg | 16% |
| Vitamin B5 | 0.068mg | 0.75mg | 14% |
| Vitamin D | 0µg | 2.5µg | 13% |
| Cholesterol | 0mg | 39mg | 13% |
| Vitamin B3 | 0.195mg | 2.3mg | 13% |
| Vitamin D | 0IU | 99IU | 12% |
| Selenium | 8.9µg | 12.6µg | 7% |
| Choline | 28.8mg | 65mg | 7% |
| Fats | 4.78g | 0.69g | 6% |
| Vitamin B6 | 0.047mg | 0.117mg | 5% |
| Potassium | 121mg | 259mg | 4% |
| Vitamin C | 0.1mg | 3.8mg | 4% |
| Saturated fat | 0.691g | 0.118g | 3% |
| Vitamin K | 2.4µg | 0.1µg | 2% |
| Vitamin A | 21µg | 2% | |
| Monounsaturated fat | 1.056g | 0.157g | 2% |
| Vitamin B1 | 0.081mg | 0.058mg | 2% |
| Calories | 76kcal | 88kcal | 1% |
| Vitamin B2 | 0.052mg | 0.063mg | 1% |
| Vitamin E | 0.01mg | 0.2mg | 1% |
| Sodium | 7mg | 39mg | 1% |
| Zinc | 0.8mg | 0.67mg | 1% |
| Fiber | 0.3g | 0g | 1% |
| Carbs | 1.87g | 0g | 1% |
| Net carbs | 1.57g | 0g | N/A |
| Magnesium | 30mg | 31mg | 0% |
| Sugar | 0.62g | 0g | N/A |
| Folate | 15µg | 15µg | 0% |
| Tryptophan | 0.12mg | 0.216mg | 0% |
| Threonine | 0.402mg | 0.844mg | 0% |
| Isoleucine | 0.435mg | 0.887mg | 0% |
| Leucine | 0.713mg | 1.565mg | 0% |
| Lysine | 0.452mg | 1.768mg | 0% |
| Methionine | 0.108mg | 0.57mg | 0% |
| Phenylalanine | 0.428mg | 0.752mg | 0% |
| Valine | 0.446mg | 0.992mg | 0% |
| Histidine | 0.221mg | 0.567mg | 0% |
| Omega-3 - EPA | 0g | 0.033g | N/A |
| Omega-3 - DHA | 0g | 0.074g | N/A |
| Omega-3 - DPA | 0g | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
39%
Minerals Daily Need Coverage Score
59%
32%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 32mg)
Which food is lower in Sugar?
Pacific saury raw is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Pacific saury raw is lower in Saturated fat (difference - 0.573g)
Which food is lower in glycemic index?
Pacific saury raw is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Pacific saury raw is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.