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.
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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 | +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% |
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 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
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
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
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% |
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 Sugar |
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| Lower in Glycemic Index |
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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 price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
166%
Minerals Daily Need Coverage Score
59%
59%
Comparison summary
Which food is lower in Sugar?
Tuna Bluefin is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Tuna Bluefin is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.921g)
Which food is cheaper?
Tofu is cheaper (difference - $7)
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.
Which food is richer in vitamins?
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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.