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  6. Tofu vs. Tuna Bluefin

Tofu vs. Tuna Bluefin — In-Depth Nutrition Comparison

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A recap on differences between tofu and tuna Bluefin

  • Tofu is higher in iron, calcium, and manganese, yet tuna Bluefin is higher in vitamin B12, selenium, vitamin B3, vitamin A, vitamin B6, phosphorus, and vitamin B5.
  • Tuna Bluefin covers your daily vitamin B12 needs 453% more than tofu.
  • Tofu contains 35 times more calcium than tuna Bluefin. While tofu contains 350mg of calcium, tuna Bluefin contains only 10mg.
  • The glycemic index of tuna Bluefin is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Tofu vs Tuna Bluefin 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
5
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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +3400%
Contains more IronIron +309.2%
Contains more CopperCopper +75.5%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +2925%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +166.9%
Contains more PhosphorusPhosphorus +236.1%
Contains more SeleniumSelenium +425.8%
~equal in Zinc ~0.77mg

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
5
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +650%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +243.2%
Contains more Vitamin B2Vitamin B2 +488.5%
Contains more Vitamin B3Vitamin B3 +5305.1%
Contains more Vitamin B5Vitamin B5 +1914.7%
Contains more Vitamin B6Vitamin B6 +1017%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Vitamin A 757µg 84%
Selenium 8.9µg 46.8µg 69%
Vitamin B3 0.195mg 10.54mg 65%
Iron 5.36mg 1.31mg 51%
Protein 8.08g 29.91g 44%
Vitamin B6 0.047mg 0.525mg 37%
Calcium 350mg 10mg 34%
Phosphorus 97mg 326mg 33%
Vitamin B5 0.068mg 1.37mg 26%
Manganese 0.605mg 0.02mg 25%
Vitamin B2 0.052mg 0.306mg 20%
Cholesterol 0mg 49mg 16%
Vitamin B1 0.081mg 0.278mg 16%
Copper 0.193mg 0.11mg 9%
Magnesium 30mg 64mg 8%
Polyunsaturated fat 2.699g 1.844g 6%
Potassium 121mg 323mg 6%
Choline 28.8mg 5%
Calories 76kcal 184kcal 5%
Saturated fat 0.691g 1.612g 4%
Folate 15µg 2µg 3%
Fats 4.78g 6.28g 2%
Sodium 7mg 50mg 2%
Vitamin K 2.4µg 2%
Monounsaturated fat 1.056g 2.053g 2%
Fiber 0.3g 0g 1%
Carbs 1.87g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Sugar 0.62g N/A
Zinc 0.8mg 0.77mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.335mg 0%
Threonine 0.402mg 1.311mg 0%
Isoleucine 0.435mg 1.378mg 0%
Leucine 0.713mg 2.431mg 0%
Lysine 0.452mg 2.747mg 0%
Methionine 0.108mg 0.885mg 0%
Phenylalanine 0.428mg 1.168mg 0%
Valine 0.446mg 1.541mg 0%
Histidine 0.221mg 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - DPA 0g 0.16g 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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.1%
Contains more ProteinProtein +270.2%
Contains more FatsFats +31.4%
Contains more OtherOther +555.6%

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -57.1%
Contains more Poly. FatPolyunsaturated fat +46.4%
Contains more Mono. FatMonounsaturated fat +94.4%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.