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  6. Tofu vs. Seaweed

Tofu vs. Seaweed — In-Depth Nutrition Comparison

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Important differences between Tofu and Seaweed

  • Tofu has more Iron, Calcium, Manganese, Selenium, and Phosphorus, however, Seaweed has more Vitamin K, Folate, Magnesium, and Vitamin B5.
  • Seaweed's daily need coverage for Vitamin K is 53% more.
  • Tofu has 13 times more Selenium than Seaweed. Tofu has 8.9µg of Selenium, while Seaweed has 0.7µg.
  • Tofu is lower in Sodium.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Seaweed, kelp, raw.

Infographic

Tofu vs Seaweed 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
8
:
2
Seaweed
Seaweed
Contains more Calcium +108.3%
Contains more Iron +88.1%
Contains more Phosphorus +131%
Contains more Potassium +36%
Contains less Sodium -97%
Contains more Copper +48.5%
Contains more Manganese +202.5%
Contains more Selenium +1171.4%
Contains more Magnesium +303.3%
Contains more Zinc +53.8%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Calcium +108.3%
Contains more Iron +88.1%
Contains more Phosphorus +131%
Contains more Potassium +36%
Contains less Sodium -97%
Contains more Copper +48.5%
Contains more Manganese +202.5%
Contains more Selenium +1171.4%
Contains more Magnesium +303.3%
Contains more Zinc +53.8%

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
2
:
8
Seaweed
Seaweed
Contains more Vitamin B1 +62%
Contains more Vitamin B6 +2250%
Contains more Vitamin A +36.5%
Contains more Vitamin E +8600%
Contains more Vitamin C +2900%
Contains more Vitamin B2 +188.5%
Contains more Vitamin B3 +141%
Contains more Vitamin B5 +844.1%
Contains more Folate +1100%
Contains more Vitamin K +2650%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin B1 +62%
Contains more Vitamin B6 +2250%
Contains more Vitamin A +36.5%
Contains more Vitamin E +8600%
Contains more Vitamin C +2900%
Contains more Vitamin B2 +188.5%
Contains more Vitamin B3 +141%
Contains more Vitamin B5 +844.1%
Contains more Folate +1100%
Contains more Vitamin K +2650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Seaweed
Seaweed
Contains more Protein +381%
Contains more Fats +753.6%
Contains more Carbs +411.8%
Contains more Other +818.1%
Equal in Water - 81.58
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Protein +381%
Contains more Fats +753.6%
Contains more Carbs +411.8%
Contains more Other +818.1%
Equal in Water - 81.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Seaweed
Seaweed
Contains more Monounsaturated Fat +977.6%
Contains more Polyunsaturated fat +5642.6%
Contains less Saturated Fat -64.3%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains more Monounsaturated Fat +977.6%
Contains more Polyunsaturated fat +5642.6%
Contains less Saturated Fat -64.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Seaweed
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Seaweed Opinion
Net carbs 1.57g 8.27g Seaweed
Protein 8.08g 1.68g Tofu
Fats 4.78g 0.56g Tofu
Carbs 1.87g 9.57g Seaweed
Calories 76kcal 43kcal Tofu
Sugar 0.62g 0.6g Seaweed
Fiber 0.3g 1.3g Seaweed
Calcium 350mg 168mg Tofu
Iron 5.36mg 2.85mg Tofu
Magnesium 30mg 121mg Seaweed
Phosphorus 97mg 42mg Tofu
Potassium 121mg 89mg Tofu
Sodium 7mg 233mg Tofu
Zinc 0.8mg 1.23mg Seaweed
Copper 0.193mg 0.13mg Tofu
Manganese 0.605mg 0.2mg Tofu
Selenium 8.9µg 0.7µg Tofu
Vitamin A 85IU 116IU Seaweed
Vitamin A RAE 6µg Seaweed
Vitamin E 0.01mg 0.87mg Seaweed
Vitamin C 0.1mg 3mg Seaweed
Vitamin B1 0.081mg 0.05mg Tofu
Vitamin B2 0.052mg 0.15mg Seaweed
Vitamin B3 0.195mg 0.47mg Seaweed
Vitamin B5 0.068mg 0.642mg Seaweed
Vitamin B6 0.047mg 0.002mg Tofu
Folate 15µg 180µg Seaweed
Vitamin K 2.4µg 66µg Seaweed
Tryptophan 0.12mg 0.048mg Tofu
Threonine 0.402mg 0.055mg Tofu
Isoleucine 0.435mg 0.076mg Tofu
Leucine 0.713mg 0.083mg Tofu
Lysine 0.452mg 0.082mg Tofu
Methionine 0.108mg 0.025mg Tofu
Phenylalanine 0.428mg 0.043mg Tofu
Valine 0.446mg 0.072mg Tofu
Histidine 0.221mg 0.024mg Tofu
Saturated Fat 0.691g 0.247g Seaweed
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 1.056g 0.098g Tofu
Polyunsaturated fat 2.699g 0.047g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Tofu
36%
Seaweed
Minerals Daily Need Coverage Score
59%
Tofu
41%
Seaweed

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 226mg)
Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.02g)
Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 0.444g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.