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  6. Tofu vs. Skipjack tuna

Tofu vs. Skipjack tuna — In-Depth Nutrition Comparison

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What are the differences between tofu and skipjack tuna?

  • Tofu is higher in iron, calcium, and manganese, yet skipjack tuna is higher in vitamin B3, vitamin B12, vitamin B6, selenium, phosphorus, and potassium.
  • Skipjack tuna's daily need coverage for vitamin B3 is 116% more.
  • Tofu has 32 times more manganese than skipjack tuna. While tofu has 0.605mg of manganese, skipjack tuna has only 0.019mg.
  • The glycemic index of skipjack tuna is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Fish, tuna, skipjack, fresh, cooked, dry heat types in this article.

Infographic

Tofu vs Skipjack tuna 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
5
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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more CalciumCalcium +845.9%
Contains more IronIron +235%
Contains more CopperCopper +75.5%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +3084.2%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +331.4%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +193.8%
Contains more SeleniumSelenium +425.8%

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
5
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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +113.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B2Vitamin B2 +134.6%
Contains more Vitamin B3Vitamin B3 +9518.5%
Contains more Vitamin B5Vitamin B5 +613.2%
Contains more Vitamin B6Vitamin B6 +1987.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Skipjack tuna DV% diff.
Vitamin B3 0.195mg 18.756mg 116%
Vitamin B12 0µg 2.19µg 91%
Vitamin B6 0.047mg 0.981mg 72%
Selenium 8.9µg 46.8µg 69%
Iron 5.36mg 1.6mg 47%
Protein 8.08g 28.21g 40%
Calcium 350mg 37mg 31%
Phosphorus 97mg 285mg 27%
Manganese 0.605mg 0.019mg 25%
Cholesterol 0mg 60mg 20%
Polyunsaturated fat 2.699g 0.403g 15%
Potassium 121mg 522mg 12%
Copper 0.193mg 0.11mg 9%
Vitamin B5 0.068mg 0.485mg 8%
Choline 28.8mg 5%
Fats 4.78g 1.29g 5%
Vitamin B2 0.052mg 0.122mg 5%
Vitamin B1 0.081mg 0.038mg 4%
Calories 76kcal 132kcal 3%
Magnesium 30mg 44mg 3%
Vitamin A 18µg 2%
Sodium 7mg 47mg 2%
Zinc 0.8mg 1.05mg 2%
Vitamin K 2.4µg 2%
Monounsaturated fat 1.056g 0.243g 2%
Vitamin C 0.1mg 1mg 1%
Fiber 0.3g 0g 1%
Carbs 1.87g 0g 1%
Folate 15µg 10µg 1%
Saturated fat 0.691g 0.42g 1%
Net carbs 1.57g 0g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.316mg 0%
Threonine 0.402mg 1.237mg 0%
Isoleucine 0.435mg 1.3mg 0%
Leucine 0.713mg 2.293mg 0%
Lysine 0.452mg 2.59mg 0%
Methionine 0.108mg 0.835mg 0%
Phenylalanine 0.428mg 1.101mg 0%
Valine 0.446mg 1.453mg 0%
Histidine 0.221mg 0.83mg 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more FatsFats +270.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.8%
Contains more ProteinProtein +249.1%
Contains more OtherOther +1041.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains more Mono. FatMonounsaturated fat +334.6%
Contains more Poly. FatPolyunsaturated fat +569.7%
Contains less Sat. FatSaturated fat -39.2%

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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.