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  6. Tofu vs. Squid

Tofu vs. Squid — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Squid?

  • Tofu is richer in Manganese, while Squid is higher in Vitamin B12, Selenium, Vitamin B2, Copper, Phosphorus, Iron, and Zinc.
  • Squid's daily need coverage for Vitamin B12 is 225% higher.
  • Squid has 3 times less Manganese than Tofu. Tofu has 0.605mg of Manganese, while Squid has 0.209mg.
  • Tofu is lower in Sodium.

We used Tofu, raw, regular, prepared with calcium sulfate and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Tofu vs Squid 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
3
:
7
Squid
Squid
Contains more Calcium +94.4%
Contains less Sodium -99.1%
Contains more Manganese +189.5%
Contains more Iron +102.2%
Contains more Magnesium +100%
Contains more Phosphorus +497.9%
Contains more Potassium +426.4%
Contains more Zinc +332.5%
Contains more Copper +417.1%
Contains more Selenium +906.7%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Squid
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains more Calcium +94.4%
Contains less Sodium -99.1%
Contains more Manganese +189.5%
Contains more Iron +102.2%
Contains more Magnesium +100%
Contains more Phosphorus +497.9%
Contains more Potassium +426.4%
Contains more Zinc +332.5%
Contains more Copper +417.1%
Contains more Selenium +906.7%

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
:
8
Squid
Squid
Contains more Vitamin B1 +376.5%
Contains more Vitamin A +694.1%
Contains more Vitamin C +8400%
Contains more Vitamin B2 +3225%
Contains more Vitamin B3 +1022.6%
Contains more Vitamin B5 +1223.5%
Contains more Vitamin B6 +474.5%
Contains more Folate +60%
Contains more Vitamin B12 +∞%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Squid
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin B1 +376.5%
Contains more Vitamin A +694.1%
Contains more Vitamin C +8400%
Contains more Vitamin B2 +3225%
Contains more Vitamin B3 +1022.6%
Contains more Vitamin B5 +1223.5%
Contains more Vitamin B6 +474.5%
Contains more Folate +60%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Squid
Squid
Contains more Fats +241.4%
Contains more Carbs +14%
Contains more Water +38.3%
Contains more Protein +302%
Contains more Other +366.7%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Squid
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more Fats +241.4%
Contains more Carbs +14%
Contains more Water +38.3%
Contains more Protein +302%
Contains more Other +366.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Squid
Squid
Contains more Monounsaturated Fat +551.9%
Contains more Polyunsaturated fat +907.1%
Contains less Saturated Fat -65.8%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Squid
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains more Monounsaturated Fat +551.9%
Contains more Polyunsaturated fat +907.1%
Contains less Saturated Fat -65.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Squid Opinion
Net carbs 1.57g 1.64g Squid
Protein 8.08g 32.48g Squid
Fats 4.78g 1.4g Tofu
Carbs 1.87g 1.64g Tofu
Calories 76kcal 158kcal Squid
Sugar 0.62g Squid
Fiber 0.3g 0g Tofu
Calcium 350mg 180mg Tofu
Iron 5.36mg 10.84mg Squid
Magnesium 30mg 60mg Squid
Phosphorus 97mg 580mg Squid
Potassium 121mg 637mg Squid
Sodium 7mg 744mg Tofu
Zinc 0.8mg 3.46mg Squid
Copper 0.193mg 0.998mg Squid
Manganese 0.605mg 0.209mg Tofu
Selenium 8.9µg 89.6µg Squid
Vitamin A 85IU 675IU Squid
Vitamin A RAE 203µg Squid
Vitamin E 0.01mg Tofu
Vitamin C 0.1mg 8.5mg Squid
Vitamin B1 0.081mg 0.017mg Tofu
Vitamin B2 0.052mg 1.729mg Squid
Vitamin B3 0.195mg 2.189mg Squid
Vitamin B5 0.068mg 0.9mg Squid
Vitamin B6 0.047mg 0.27mg Squid
Folate 15µg 24µg Squid
Vitamin B12 0µg 5.4µg Squid
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg 0.364mg Squid
Threonine 0.402mg 1.398mg Squid
Isoleucine 0.435mg 1.414mg Squid
Leucine 0.713mg 2.287mg Squid
Lysine 0.452mg 2.427mg Squid
Methionine 0.108mg 0.733mg Squid
Phenylalanine 0.428mg 1.164mg Squid
Valine 0.446mg 1.419mg Squid
Histidine 0.221mg 0.624mg Squid
Cholesterol 0mg 224mg Tofu
Saturated Fat 0.691g 0.236g Squid
Omega-3 - DHA 0g 0.132g Squid
Omega-3 - EPA 0g 0.078g Squid
Omega-3 - DPA 0g 0.012g Squid
Monounsaturated Fat 1.056g 0.162g Tofu
Polyunsaturated fat 2.699g 0.268g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Squid
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
6%
Tofu
110%
Squid
Minerals Daily Need Coverage Score
59%
Tofu
185%
Squid

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 737mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 224mg)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 0.62g)
Which food is lower in Saturated Fat?
Squid
Squid is lower in Saturated Fat (difference - 0.455g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid is relatively richer in vitamins
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.