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  6. Tofu vs. Surimi

Tofu vs. Surimi — In-Depth Nutrition Comparison

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What are the main differences between tofu and surimi?

  • Tofu is richer in iron, calcium, manganese, copper, and vitamin B1, while surimi is higher in vitamin B12, selenium, and phosphorus.
  • Surimi's daily need coverage for vitamin B12 is 67% higher.
  • Surimi has 55 times less manganese than tofu. Tofu has 0.605mg of manganese, while surimi has 0.011mg.
  • Tofu is lower in sodium.
  • Surimi has a higher glycemic index (50) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Fish, surimi types in this comparison.

Infographic

Tofu vs Surimi 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%
Surimi
Surimi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +3788.9%
Contains more IronIron +1961.5%
Contains more CopperCopper +503.1%
Contains more ZincZinc +142.4%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +5400%
Contains more MagnesiumMagnesium +43.3%
Contains more PhosphorusPhosphorus +190.7%
Contains more SeleniumSelenium +215.7%
~equal in Potassium ~112mg

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
7
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%
Surimi
Surimi
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin B6Vitamin B6 +56.7%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +650%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +6200%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.07mg

All nutrients comparison - raw data values

Nutrient Tofu Surimi DV% diff.
Vitamin B12 0µg 1.6µg 67%
Iron 5.36mg 0.26mg 64%
Selenium 8.9µg 28.1µg 35%
Calcium 350mg 9mg 34%
Phosphorus 97mg 282mg 26%
Manganese 0.605mg 0.011mg 26%
Copper 0.193mg 0.032mg 18%
Polyunsaturated fat 2.699g 0.443g 15%
Protein 8.08g 15.18g 14%
Cholesterol 0mg 30mg 10%
Fats 4.78g 0.9g 6%
Sodium 7mg 143mg 6%
Vitamin B1 0.081mg 0.02mg 5%
Choline 28.8mg 5%
Vitamin E 0.01mg 0.63mg 4%
Zinc 0.8mg 0.33mg 4%
Magnesium 30mg 43mg 3%
Folate 15µg 2µg 3%
Vitamin B2 0.052mg 0.021mg 2%
Vitamin A 20µg 2%
Saturated fat 0.691g 0.191g 2%
Carbs 1.87g 6.85g 2%
Monounsaturated fat 1.056g 0.149g 2%
Vitamin K 2.4µg 0.1µg 2%
Calories 76kcal 99kcal 1%
Vitamin B6 0.047mg 0.03mg 1%
Fiber 0.3g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 6.85g N/A
Potassium 121mg 112mg 0%
Sugar 0.62g 0g N/A
Vitamin B3 0.195mg 0.22mg 0%
Vitamin B5 0.068mg 0.07mg 0%
Tryptophan 0.12mg 0.092mg 0%
Threonine 0.402mg 0.734mg 0%
Isoleucine 0.435mg 0.709mg 0%
Leucine 0.713mg 1.202mg 0%
Lysine 0.452mg 1.387mg 0%
Methionine 0.108mg 0.515mg 0%
Phenylalanine 0.428mg 0.595mg 0%
Valine 0.446mg 0.77mg 0%
Histidine 0.221mg 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more FatsFats +431.1%
Contains more ProteinProtein +87.9%
Contains more CarbsCarbs +266.3%
~equal in Water ~76.34g
~equal in Other ~0.73g

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
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +608.7%
Contains more Poly. FatPolyunsaturated fat +509.3%
Contains less Sat. FatSaturated fat -72.4%

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.