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  6. Tofu vs. Sockeye salmon

Tofu vs. Sockeye salmon — In-Depth Nutrition Comparison

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Summary of differences between tofu and sockeye salmon

  • Tofu has more iron, calcium, and manganese; however, sockeye salmon is higher in vitamin B12, vitamin D, vitamin B3, vitamin B6, selenium, phosphorus, and vitamin B5.
  • Sockeye salmon covers your daily need for vitamin B12, 186% more than tofu.
  • Tofu has 47 times more manganese than sockeye salmon. While tofu has 0.605mg of manganese, sockeye salmon has only 0.013mg.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Tofu vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +3081.8%
Contains more IronIron +930.8%
Contains more CopperCopper +153.9%
Contains more ZincZinc +45.5%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +4553.8%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +260.3%
Contains more PhosphorusPhosphorus +214.4%
Contains more SeleniumSelenium +298.9%

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
3
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +114.3%
Contains more Vitamin EVitamin E +9800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +93.8%
Contains more Vitamin B2Vitamin B2 +373.1%
Contains more Vitamin B3Vitamin B3 +5091.3%
Contains more Vitamin B5Vitamin B5 +1773.5%
Contains more Vitamin B6Vitamin B6 +1659.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +291%

All nutrients comparison - raw data values

Nutrient Tofu Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Vitamin B3 0.195mg 10.123mg 62%
Iron 5.36mg 0.52mg 61%
Vitamin B6 0.047mg 0.827mg 60%
Selenium 8.9µg 35.5µg 48%
Protein 8.08g 26.48g 37%
Calcium 350mg 11mg 34%
Phosphorus 97mg 305mg 30%
Manganese 0.605mg 0.013mg 26%
Vitamin B5 0.068mg 1.274mg 24%
Cholesterol 0mg 61mg 20%
Vitamin B2 0.052mg 0.246mg 15%
Choline 28.8mg 112.6mg 15%
Copper 0.193mg 0.076mg 13%
Polyunsaturated fat 2.699g 1.327g 9%
Potassium 121mg 436mg 9%
Vitamin E 0.01mg 0.99mg 7%
Vitamin B1 0.081mg 0.157mg 6%
Vitamin A 58µg 6%
Calories 76kcal 156kcal 4%
Sodium 7mg 92mg 4%
Vitamin K 2.4µg 0.1µg 2%
Zinc 0.8mg 0.55mg 2%
Monounsaturated fat 1.056g 1.864g 2%
Folate 15µg 7µg 2%
Saturated fat 0.691g 0.969g 1%
Fats 4.78g 5.57g 1%
Carbs 1.87g 0g 1%
Magnesium 30mg 36mg 1%
Fiber 0.3g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Sugar 0.62g 0g N/A
Trans fat 0g 0.023g N/A
Tryptophan 0.12mg 0.335mg 0%
Threonine 0.402mg 1.247mg 0%
Isoleucine 0.435mg 1.274mg 0%
Leucine 0.713mg 2.185mg 0%
Lysine 0.452mg 2.574mg 0%
Methionine 0.108mg 0.858mg 0%
Phenylalanine 0.428mg 1.086mg 0%
Valine 0.446mg 1.461mg 0%
Histidine 0.221mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.6%
Contains more OtherOther +16.1%
Contains more ProteinProtein +227.7%
Contains more FatsFats +16.5%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -28.7%
Contains more Poly. FatPolyunsaturated fat +103.4%
Contains more Mono. FatMonounsaturated fat +76.5%

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.