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Tofu vs. Shrimp — In-Depth Nutrition Comparison

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How are Tofu and Shrimp different?

  • Tofu is richer in Iron, Calcium, and Manganese, while Shrimp is higher in Selenium, Vitamin B12, Phosphorus, Choline, and Vitamin B3.
  • Shrimp covers your daily need of Selenium 74% more than Tofu.
  • Tofu contains 17 times more Iron than Shrimp. Tofu contains 5.36mg of Iron, while Shrimp contains 0.32mg.
  • Tofu is lower in Sodium.

Tofu, raw, regular, prepared with calcium sulfate and Crustaceans, shrimp, mixed species, cooked, moist heat (may have been previously frozen) types were used in this article.

Infographic

Tofu vs Shrimp 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
4
:
6
Shrimp
Contains more Calcium +284.6%
Contains more Iron +1575%
Contains less Sodium -99.3%
Contains more Manganese +1134.7%
Contains more Magnesium +23.3%
Contains more Phosphorus +215.5%
Contains more Potassium +40.5%
Contains more Zinc +103.8%
Contains more Copper +33.7%
Contains more Selenium +456.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 12% 27% 132% 15% 124% 45% 86% 7% 270%
Contains more Calcium +284.6%
Contains more Iron +1575%
Contains less Sodium -99.3%
Contains more Manganese +1134.7%
Contains more Magnesium +23.3%
Contains more Phosphorus +215.5%
Contains more Potassium +40.5%
Contains more Zinc +103.8%
Contains more Copper +33.7%
Contains more Selenium +456.2%

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
4
:
9
Shrimp
Contains more Vitamin C +∞%
Contains more Vitamin B1 +153.1%
Contains more Vitamin B2 +116.7%
Contains more Vitamin K +500%
Contains more Vitamin A +254.1%
Contains more Vitamin E +21900%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1273.3%
Contains more Vitamin B5 +663.2%
Contains more Vitamin B6 +414.9%
Contains more Folate +60%
Contains more Vitamin B12 +∞%
Contains more Choline +370.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 16% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 19% 44% 3% 0% 8% 6% 51% 32% 56% 18% 208% 74% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +153.1%
Contains more Vitamin B2 +116.7%
Contains more Vitamin K +500%
Contains more Vitamin A +254.1%
Contains more Vitamin E +21900%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1273.3%
Contains more Vitamin B5 +663.2%
Contains more Vitamin B6 +414.9%
Contains more Folate +60%
Contains more Vitamin B12 +∞%
Contains more Choline +370.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
3
:
2
Shrimp
Contains more Fats +181.2%
Contains more Carbs +23%
Contains more Water +18.2%
Contains more Protein +181.9%
Contains more Other +238.9%
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
23% 2% 72% 2%
Protein: 22.78 g
Fats: 1.7 g
Carbs: 1.52 g
Water: 71.56 g
Other: 2.44 g
Contains more Fats +181.2%
Contains more Carbs +23%
Contains more Water +18.2%
Contains more Protein +181.9%
Contains more Other +238.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
1
Shrimp
Contains more Monounsaturated Fat +192.5%
Contains more Polyunsaturated fat +357.5%
Contains less Saturated Fat -24.6%
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
35% 25% 40%
Saturated Fat: 0.521 g
Monounsaturated Fat: 0.361 g
Polyunsaturated fat: 0.59 g
Contains more Monounsaturated Fat +192.5%
Contains more Polyunsaturated fat +357.5%
Contains less Saturated Fat -24.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Shrimp Opinion
Net carbs 1.57g 1.52g Tofu
Protein 8.08g 22.78g Shrimp
Fats 4.78g 1.7g Tofu
Carbs 1.87g 1.52g Tofu
Calories 76kcal 119kcal Shrimp
Sugar 0.62g 0g Shrimp
Fiber 0.3g 0g Tofu
Calcium 350mg 91mg Tofu
Iron 5.36mg 0.32mg Tofu
Magnesium 30mg 37mg Shrimp
Phosphorus 97mg 306mg Shrimp
Potassium 121mg 170mg Shrimp
Sodium 7mg 947mg Tofu
Zinc 0.8mg 1.63mg Shrimp
Copper 0.193mg 0.258mg Shrimp
Manganese 0.605mg 0.049mg Tofu
Selenium 8.9µg 49.5µg Shrimp
Vitamin A 85IU 301IU Shrimp
Vitamin A RAE 90µg Shrimp
Vitamin E 0.01mg 2.2mg Shrimp
Vitamin D 0IU 4IU Shrimp
Vitamin D 0µg 0.1µg Shrimp
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.032mg Tofu
Vitamin B2 0.052mg 0.024mg Tofu
Vitamin B3 0.195mg 2.678mg Shrimp
Vitamin B5 0.068mg 0.519mg Shrimp
Vitamin B6 0.047mg 0.242mg Shrimp
Folate 15µg 24µg Shrimp
Vitamin B12 0µg 1.66µg Shrimp
Choline 28.8mg 135.4mg Shrimp
Vitamin K 2.4µg 0.4µg Tofu
Tryptophan 0.12mg 0.26mg Shrimp
Threonine 0.402mg 0.904mg Shrimp
Isoleucine 0.435mg 1.05mg Shrimp
Leucine 0.713mg 1.95mg Shrimp
Lysine 0.452mg 2.172mg Shrimp
Methionine 0.108mg 0.665mg Shrimp
Phenylalanine 0.428mg 0.992mg Shrimp
Valine 0.446mg 1.067mg Shrimp
Histidine 0.221mg 0.501mg Shrimp
Cholesterol 0mg 211mg Tofu
Trans Fat 0g 0.035g Tofu
Saturated Fat 0.691g 0.521g Shrimp
Omega-3 - DHA 0g 0.141g Shrimp
Omega-3 - EPA 0g 0.135g Shrimp
Omega-3 - DPA 0g 0.012g Shrimp
Monounsaturated Fat 1.056g 0.361g Tofu
Polyunsaturated fat 2.699g 0.59g Tofu
Omega-6 - Eicosadienoic acid 0.012g Shrimp

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Shrimp
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
7%
Tofu
40%
Shrimp
Minerals Daily Need Coverage Score
59%
Tofu
74%
Shrimp

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 940mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 211mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 35)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $7)
Which food is lower in Sugar?
Shrimp
Shrimp is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Shrimp
Shrimp is lower in Saturated Fat (difference - 0.17g)
Which food is richer in minerals?
Shrimp
Shrimp is relatively richer in minerals
Which food is richer in vitamins?
Shrimp
Shrimp is relatively richer in vitamins

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. Shrimp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171971/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.