Tofu vs. Swordfish — In-Depth Nutrition Comparison
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How are tofu and swordfish different?
- Tofu is richer in iron, calcium, and manganese, while swordfish is higher in vitamin D, selenium, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
- Swordfish covers your daily need for vitamin D, 111% more than tofu.
- Tofu contains 58 times more calcium than swordfish. Tofu contains 350mg of calcium, while swordfish contains 6mg.
- Tofu has a higher glycemic index (15) than swordfish (0).
Tofu, raw, regular, prepared with calcium sulfate and Fish, swordfish, cooked, dry heat types were used in this article.
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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 | +5733.3% |
| Contains more IronIron | +1091.1% |
| Contains more CopperCopper | +319.6% |
| Contains less SodiumSodium | -92.8% |
| Contains more ManganeseManganese | +4553.8% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more PotassiumPotassium | +312.4% |
| Contains more PhosphorusPhosphorus | +213.4% |
| Contains more SeleniumSelenium | +669.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +650% |
| Contains more Vitamin EVitamin E | +24000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +21.2% |
| Contains more Vitamin B3Vitamin B3 | +4645.6% |
| Contains more Vitamin B5Vitamin B5 | +513.2% |
| Contains more Vitamin B6Vitamin B6 | +1208.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +169.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +23.9% |
| Contains more OtherOther | +100% |
| Contains more ProteinProtein | +190.2% |
| Contains more FatsFats | +65.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -63.8% |
| Contains more Poly. FatPolyunsaturated fat | +97.3% |
| Contains more Mono. FatMonounsaturated fat | +235.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 8.9µg | 68.5µg | 108% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Iron | 5.36mg | 0.45mg | 61% |
| Vitamin B3 | 0.195mg | 9.254mg | 57% |
| Vitamin B6 | 0.047mg | 0.615mg | 44% |
| Calcium | 350mg | 6mg | 34% |
| Protein | 8.08g | 23.45g | 31% |
| Phosphorus | 97mg | 304mg | 30% |
| Manganese | 0.605mg | 0.013mg | 26% |
| Cholesterol | 0mg | 78mg | 26% |
| Copper | 0.193mg | 0.046mg | 16% |
| Vitamin E | 0.01mg | 2.41mg | 16% |
| Potassium | 121mg | 499mg | 11% |
| Choline | 28.8mg | 77.5mg | 9% |
| Polyunsaturated fat | 2.699g | 1.368g | 9% |
| Vitamin B5 | 0.068mg | 0.417mg | 7% |
| Saturated fat | 0.691g | 1.911g | 6% |
| Monounsaturated fat | 1.056g | 3.544g | 6% |
| Calories | 76kcal | 172kcal | 5% |
| Vitamin A | 43µg | 5% | |
| Fats | 4.78g | 7.93g | 5% |
| Sodium | 7mg | 97mg | 4% |
| Folate | 15µg | 2µg | 3% |
| Vitamin K | 2.4µg | 0.1µg | 2% |
| Vitamin B2 | 0.052mg | 0.063mg | 1% |
| Vitamin B1 | 0.081mg | 0.089mg | 1% |
| Fiber | 0.3g | 0g | 1% |
| Magnesium | 30mg | 35mg | 1% |
| Carbs | 1.87g | 0g | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 0g | N/A |
| Sugar | 0.62g | 0g | N/A |
| Zinc | 0.8mg | 0.78mg | 0% |
| Trans fat | 0g | 0.056g | N/A |
| Tryptophan | 0.12mg | 0.265mg | 0% |
| Threonine | 0.402mg | 1.035mg | 0% |
| Isoleucine | 0.435mg | 1.088mg | 0% |
| Leucine | 0.713mg | 1.919mg | 0% |
| Lysine | 0.452mg | 2.168mg | 0% |
| Methionine | 0.108mg | 0.699mg | 0% |
| Phenylalanine | 0.428mg | 0.922mg | 0% |
| Valine | 0.446mg | 1.216mg | 0% |
| Histidine | 0.221mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
72%
Minerals Daily Need Coverage Score
59%
64%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 1.22g)
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.