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  6. Tofu vs. Pollock

Tofu vs. Pollock — In-Depth Nutrition Comparison

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Summary of differences between tofu and pollock

  • Tofu has more calcium, manganese, copper, and iron; however, pollock is higher in vitamin B12, selenium, vitamin B3, and vitamin B6.
  • Pollock covers your daily need for vitamin B12, 153% more than tofu.
  • Tofu has 66 times more manganese than pollock. While tofu has 1.181mg of manganese, pollock has only 0.018mg.
  • Tofu has less sodium.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Tofu vs Pollock 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more CalciumCalcium +848.6%
Contains more IronIron +375%
Contains more CopperCopper +530%
Contains more ZincZinc +175.4%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +6461.1%
Contains more MagnesiumMagnesium +39.7%
Contains more PotassiumPotassium +81.4%
Contains more PhosphorusPhosphorus +40.5%
Contains more SeleniumSelenium +153.4%

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
3
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Pollock
Pollock
10
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +192.6%
Contains more FolateFolate +866.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +118.6%
Contains more Vitamin B3Vitamin B3 +936.5%
Contains more Vitamin B5Vitamin B5 +224.8%
Contains more Vitamin B6Vitamin B6 +257.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Pollock DV% diff.
Vitamin B12 0µg 3.66µg 153%
Calcium 683mg 72mg 61%
Manganese 1.181mg 0.018mg 51%
Selenium 17.4µg 44.1µg 49%
Copper 0.378mg 0.06mg 35%
Polyunsaturated fat 4.921g 0.583g 29%
Cholesterol 0mg 86mg 29%
Iron 2.66mg 0.56mg 26%
Vitamin B3 0.381mg 3.949mg 22%
Sodium 14mg 419mg 18%
Vitamin B6 0.092mg 0.329mg 18%
Choline 91.6mg 17%
Protein 17.27g 23.48g 12%
Fats 8.72g 1.18g 12%
Phosphorus 190mg 267mg 11%
Fiber 2.3g 0g 9%
Zinc 1.57mg 0.57mg 9%
Vitamin B1 0.158mg 0.054mg 9%
Vitamin B2 0.102mg 0.223mg 9%
Folate 29µg 3µg 7%
Vitamin D 0µg 1.3µg 7%
Potassium 237mg 430mg 6%
Vitamin D 0IU 51IU 6%
Vitamin B5 0.133mg 0.432mg 6%
Magnesium 58mg 81mg 5%
Saturated fat 1.261g 0.159g 5%
Monounsaturated fat 1.925g 0.134g 4%
Calories 144kcal 111kcal 2%
Vitamin E 0.28mg 2%
Vitamin A 17µg 2%
Carbs 2.78g 0g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.235mg 0.263mg 0%
Threonine 0.785mg 1.029mg 0%
Isoleucine 0.849mg 1.082mg 0%
Leucine 1.392mg 1.908mg 0%
Lysine 0.883mg 2.157mg 0%
Methionine 0.211mg 0.696mg 0%
Phenylalanine 0.835mg 0.917mg 0%
Valine 0.87mg 1.21mg 0%
Histidine 0.431mg 0.691mg 0%
Omega-3 - EPA 0.086g N/A
Omega-3 - DHA 0.423g N/A
Omega-3 - DPA 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more FatsFats +639%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +36%
Contains more OtherOther +20.7%
~equal in Water ~73.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +1336.6%
Contains more Poly. FatPolyunsaturated fat +744.1%
Contains less Sat. FatSaturated fat -87.4%

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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/172475/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.