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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.

Infographic

Tofu vs Tuna salad 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
7
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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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.
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
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 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Tuna salad 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
16% 9% 9% 63% 2%
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
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
18% 34% 48%
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%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.