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  6. Tofu vs. Smoked salmon

Tofu vs. Smoked salmon — In-Depth Nutrition Comparison

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The main differences between tofu and smoked salmon

  • Tofu is richer in iron, calcium, and manganese, yet smoked salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, and vitamin B5.
  • Daily need coverage for vitamin B12 for smoked salmon is 136% higher.
  • Tofu contains 36 times more manganese than smoked salmon. Tofu contains 0.605mg of manganese, while smoked salmon contains 0.017mg.
  • Tofu contains less sodium.
  • Smoked salmon has a lower glycemic index than tofu.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Fish, salmon, chinook, smoked.

Infographic

Tofu vs Smoked salmon 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
6
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +3081.8%
Contains more IronIron +530.6%
Contains more ZincZinc +158.1%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +3458.8%
Contains more PotassiumPotassium +44.6%
Contains more CopperCopper +19.2%
Contains more PhosphorusPhosphorus +69.1%
Contains more SeleniumSelenium +264%

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
4
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +252.2%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +650%
Contains more Vitamin EVitamin E +13400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +94.2%
Contains more Vitamin B3Vitamin B3 +2320.5%
Contains more Vitamin B5Vitamin B5 +1179.4%
Contains more Vitamin B6Vitamin B6 +491.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +209%

All nutrients comparison - raw data values

Nutrient Tofu Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0µg 17.1µg 86%
Vitamin D 0IU 685IU 86%
Iron 5.36mg 0.85mg 56%
Selenium 8.9µg 32.4µg 43%
Calcium 350mg 11mg 34%
Sodium 7mg 672mg 29%
Vitamin B3 0.195mg 4.72mg 28%
Manganese 0.605mg 0.017mg 26%
Protein 8.08g 18.28g 20%
Vitamin B6 0.047mg 0.278mg 18%
Vitamin B5 0.068mg 0.87mg 16%
Choline 28.8mg 89mg 11%
Polyunsaturated fat 2.699g 0.995g 11%
Phosphorus 97mg 164mg 10%
Vitamin E 0.01mg 1.35mg 9%
Cholesterol 0mg 23mg 8%
Vitamin B1 0.081mg 0.023mg 5%
Copper 0.193mg 0.23mg 4%
Zinc 0.8mg 0.31mg 4%
Vitamin B2 0.052mg 0.101mg 4%
Magnesium 30mg 18mg 3%
Vitamin A 26µg 3%
Folate 15µg 2µg 3%
Vitamin K 2.4µg 0.1µg 2%
Monounsaturated fat 1.056g 2.023g 2%
Calories 76kcal 117kcal 2%
Potassium 121mg 175mg 2%
Fiber 0.3g 0g 1%
Carbs 1.87g 0g 1%
Saturated fat 0.691g 0.929g 1%
Fats 4.78g 4.32g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Sugar 0.62g 0g N/A
Tryptophan 0.12mg 0.205mg 0%
Threonine 0.402mg 0.801mg 0%
Isoleucine 0.435mg 0.842mg 0%
Leucine 0.713mg 1.486mg 0%
Lysine 0.452mg 1.679mg 0%
Methionine 0.108mg 0.541mg 0%
Phenylalanine 0.428mg 0.714mg 0%
Valine 0.446mg 0.942mg 0%
Histidine 0.221mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.4%
Contains more ProteinProtein +126.2%
Contains more OtherOther +650%
~equal in Fats ~4.32g

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -25.6%
Contains more Poly. FatPolyunsaturated fat +171.3%
Contains more Mono. FatMonounsaturated fat +91.6%

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.