Tofu vs. Tuna salad — In-Depth Nutrition Comparison
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A recap on differences between tofu and tuna salad
- Tofu is higher in iron, calcium, manganese, and copper, yet tuna salad is higher in selenium, vitamin B12, vitamin B3, and phosphorus.
- Tuna salad covers your daily selenium needs 59% more than tofu.
- Tofu contains 21 times more calcium than tuna salad. While tofu contains 350mg of calcium, tuna salad contains only 17mg.
- The amount of saturated fat in tofu is lower.
Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Fish, tuna salad.
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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 MagnesiumMagnesium | +57.9% |
| Contains more CalciumCalcium | +1958.8% |
| Contains more IronIron | +436% |
| Contains more CopperCopper | +33.1% |
| Contains more ZincZinc | +42.9% |
| Contains less SodiumSodium | -98.3% |
| Contains more ManganeseManganese | +1412.5% |
| Contains more PotassiumPotassium | +47.1% |
| Contains more PhosphorusPhosphorus | +83.5% |
| Contains more SeleniumSelenium | +362.9% |
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 | +161.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +87.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +2100% |
| Contains more Vitamin B2Vitamin B2 | +34.6% |
| Contains more Vitamin B3Vitamin B3 | +3335.9% |
| Contains more Vitamin B5Vitamin B5 | +282.4% |
| Contains more Vitamin B6Vitamin B6 | +72.3% |
| 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:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
| Contains more WaterWater | +33.9% |
| Contains more ProteinProtein | +98.5% |
| Contains more FatsFats | +93.7% |
| Contains more CarbsCarbs | +403.2% |
| Contains more OtherOther | +195.8% |
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
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
| Contains less Sat. FatSaturated fat | -55.2% |
| Contains more Mono. FatMonounsaturated fat | +173.4% |
| Contains more Poly. FatPolyunsaturated fat | +52.7% |
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 | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 8.9µg | 41.2µg | 59% |
| Iron | 5.36mg | 1mg | 55% |
| Vitamin B12 | 0µg | 1.2µg | 50% |
| Vitamin B3 | 0.195mg | 6.7mg | 41% |
| Calcium | 350mg | 17mg | 33% |
| Manganese | 0.605mg | 0.04mg | 25% |
| Sodium | 7mg | 402mg | 17% |
| Protein | 8.08g | 16.04g | 16% |
| Phosphorus | 97mg | 178mg | 12% |
| Polyunsaturated fat | 2.699g | 4.122g | 9% |
| Fats | 4.78g | 9.26g | 7% |
| Calories | 76kcal | 187kcal | 6% |
| Choline | 28.8mg | 5% | |
| Copper | 0.193mg | 0.145mg | 5% |
| Monounsaturated fat | 1.056g | 2.887g | 5% |
| Saturated fat | 0.691g | 1.544g | 4% |
| Vitamin B5 | 0.068mg | 0.26mg | 4% |
| Cholesterol | 0mg | 13mg | 4% |
| Vitamin B1 | 0.081mg | 0.031mg | 4% |
| Vitamin B6 | 0.047mg | 0.081mg | 3% |
| Magnesium | 30mg | 19mg | 3% |
| Vitamin A | 24µg | 3% | |
| Carbs | 1.87g | 9.41g | 3% |
| Zinc | 0.8mg | 0.56mg | 2% |
| Folate | 15µg | 8µg | 2% |
| Potassium | 121mg | 178mg | 2% |
| Vitamin C | 0.1mg | 2.2mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B2 | 0.052mg | 0.07mg | 1% |
| Fiber | 0.3g | 0g | 1% |
| Net carbs | 1.57g | 9.41g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0.18mg | 0% |
| Threonine | 0.402mg | 0.701mg | 0% |
| Isoleucine | 0.435mg | 0.739mg | 0% |
| Leucine | 0.713mg | 1.293mg | 0% |
| Lysine | 0.452mg | 1.457mg | 0% |
| Methionine | 0.108mg | 0.47mg | 0% |
| Phenylalanine | 0.428mg | 0.626mg | 0% |
| Valine | 0.446mg | 0.824mg | 0% |
| Histidine | 0.221mg | 0.467mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
| Omega-3 - DHA | 0g | 0.055g | 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%
27%
Minerals Daily Need Coverage Score
59%
49%
Comparison summary
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 395mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 0.853g)
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.
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.