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Tofu vs. Shark fin soup — In-Depth Nutrition Comparison

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What are the differences between tofu and shark fin soup?

  • Tofu is higher in iron, calcium, manganese, phosphorus, copper, magnesium, and polyunsaturated fat, yet shark fin soup is higher in vitamin B12.
  • Tofu's daily need coverage for iron is 55% more.
  • Tofu has 35 times more calcium than shark fin soup. While tofu has 350mg of calcium, shark fin soup has only 10mg.
  • The amount of sodium in tofu is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Soup, shark fin, restaurant-prepared types in this article.

Infographic

Tofu vs Shark fin soup 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
9
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 5% 3% 4.7% 35% 36% 22% 9% 65% 3.1% 0%
Contains more MagnesiumMagnesium +328.6%
Contains more CalciumCalcium +3400%
Contains more PotassiumPotassium +128.3%
Contains more IronIron +470.2%
Contains more CopperCopper +78.7%
Contains more PhosphorusPhosphorus +361.9%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +2420.8%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~0.82mg

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
7
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 0.33% 0% 0% 0% 6.8% 9% 9.2% 7.8% 6% 24% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B6Vitamin B6 +80.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +152.8%
Contains more Vitamin B5Vitamin B5 +91.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0.1mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 2% 4% 90%
Protein: 3.2 g
Fats: 2 g
Carbs: 3.8 g
Water: 90.13 g
Other: 0.87 g
Contains more ProteinProtein +152.5%
Contains more FatsFats +139%
Contains more CarbsCarbs +103.2%
Contains more OtherOther +20.8%
~equal in Water ~90.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
35% 41% 24%
Saturated fat: Sat. Fat 0.501 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 0.341 g
Contains more Mono. FatMonounsaturated fat +81.1%
Contains more Poly. FatPolyunsaturated fat +691.5%
Contains less Sat. FatSaturated fat -27.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Shark fin soup DV% diff.
Iron 5.36mg 0.94mg 55%
Calcium 350mg 10mg 34%
Manganese 0.605mg 0.024mg 25%
Sodium 7mg 501mg 21%
Selenium 8.9µg 16%
Polyunsaturated fat 2.699g 0.341g 16%
Phosphorus 97mg 21mg 11%
Protein 8.08g 3.2g 10%
Copper 0.193mg 0.108mg 9%
Vitamin B12 0µg 0.19µg 8%
Magnesium 30mg 7mg 5%
Vitamin B1 0.081mg 0.027mg 5%
Choline 28.8mg 5%
Fats 4.78g 2g 4%
Vitamin B6 0.047mg 0.026mg 2%
Vitamin K 2.4µg 2%
Folate 15µg 9µg 2%
Calories 76kcal 46kcal 2%
Vitamin B3 0.195mg 0.493mg 2%
Potassium 121mg 53mg 2%
Vitamin B2 0.052mg 0.039mg 1%
Fiber 0.3g 0g 1%
Vitamin B5 0.068mg 0.13mg 1%
Cholesterol 0mg 2mg 1%
Carbs 1.87g 3.8g 1%
Saturated fat 0.691g 0.501g 1%
Monounsaturated fat 1.056g 0.583g 1%
Vitamin C 0.1mg 0.1mg 0%
Net carbs 1.57g 3.8g N/A
Sugar 0.62g N/A
Zinc 0.8mg 0.82mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%
Omega-3 - EPA 0g 0.086g N/A
Omega-3 - DHA 0g 0.121g N/A
Omega-3 - DPA 0g 0.042g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Shark fin soup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Shark fin soup
Minerals Daily Need Coverage Score
59%
Tofu
18%
Shark fin soup

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 494mg)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Shark fin soup
Shark fin soup is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated fat?
Shark fin soup
Shark fin soup is lower in Saturated fat (difference - 0.19g)
Which food is lower in glycemic index?
Shark fin soup
Shark fin soup is lower in glycemic index (difference - 15)
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. Shark fin soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174532/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.