Tofu vs. Squid — In-Depth Nutrition Comparison
Compare
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
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.
| Contains more CalciumCalcium | +94.4% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +189.5% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +426.4% |
| Contains more IronIron | +102.2% |
| Contains more CopperCopper | +417.1% |
| Contains more ZincZinc | +332.5% |
| Contains more PhosphorusPhosphorus | +497.9% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +376.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +8400% |
| Contains more Vitamin B2Vitamin B2 | +3225% |
| Contains more Vitamin B3Vitamin B3 | +1022.6% |
| Contains more Vitamin B5Vitamin B5 | +1223.5% |
| Contains more Vitamin B6Vitamin B6 | +474.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +60% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 5.4µg | 225% |
| Selenium | 8.9µg | 89.6µg | 147% |
| Vitamin B2 | 0.052mg | 1.729mg | 129% |
| Copper | 0.193mg | 0.998mg | 89% |
| Cholesterol | 0mg | 224mg | 75% |
| Iron | 5.36mg | 10.84mg | 69% |
| Phosphorus | 97mg | 580mg | 69% |
| Protein | 8.08g | 32.48g | 49% |
| Sodium | 7mg | 744mg | 32% |
| Zinc | 0.8mg | 3.46mg | 24% |
| Vitamin A | 203µg | 23% | |
| Calcium | 350mg | 180mg | 17% |
| Vitamin B6 | 0.047mg | 0.27mg | 17% |
| Vitamin B5 | 0.068mg | 0.9mg | 17% |
| Manganese | 0.605mg | 0.209mg | 17% |
| Polyunsaturated fat | 2.699g | 0.268g | 16% |
| Potassium | 121mg | 637mg | 15% |
| Vitamin B3 | 0.195mg | 2.189mg | 12% |
| Vitamin C | 0.1mg | 8.5mg | 9% |
| Magnesium | 30mg | 60mg | 7% |
| Choline | 28.8mg | 5% | |
| Fats | 4.78g | 1.4g | 5% |
| Vitamin B1 | 0.081mg | 0.017mg | 5% |
| Calories | 76kcal | 158kcal | 4% |
| Vitamin K | 2.4µg | 2% | |
| Folate | 15µg | 24µg | 2% |
| Saturated fat | 0.691g | 0.236g | 2% |
| Monounsaturated fat | 1.056g | 0.162g | 2% |
| Fiber | 0.3g | 0g | 1% |
| Carbs | 1.87g | 1.64g | 0% |
| Net carbs | 1.57g | 1.64g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0.364mg | 0% |
| Threonine | 0.402mg | 1.398mg | 0% |
| Isoleucine | 0.435mg | 1.414mg | 0% |
| Leucine | 0.713mg | 2.287mg | 0% |
| Lysine | 0.452mg | 2.427mg | 0% |
| Methionine | 0.108mg | 0.733mg | 0% |
| Phenylalanine | 0.428mg | 1.164mg | 0% |
| Valine | 0.446mg | 1.419mg | 0% |
| Histidine | 0.221mg | 0.624mg | 0% |
| Omega-3 - EPA | 0g | 0.078g | N/A |
| Omega-3 - DHA | 0g | 0.132g | N/A |
| Omega-3 - DPA | 0g | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +241.4% |
| Contains more CarbsCarbs | +14% |
| Contains more WaterWater | +38.3% |
| Contains more ProteinProtein | +302% |
| Contains more OtherOther | +366.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +551.9% |
| Contains more Poly. FatPolyunsaturated fat | +907.1% |
| Contains less Sat. FatSaturated fat | -65.8% |