Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Chinook salmon

Tofu vs. Chinook salmon — In-Depth Nutrition Comparison

Compare

What are the main differences between tofu and chinook salmon?

  • Tofu is richer in calcium, manganese, copper, and iron, yet chinook salmon is richer in vitamin B12, vitamin B3, selenium, vitamin B6, and phosphorus.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% higher.
  • Tofu has 62 times more manganese than chinook salmon. Tofu has 1.181mg of manganese, while chinook salmon has 0.019mg.
  • Chinook salmon has a lower glycemic index than tofu.

We used Tofu, raw, firm, prepared with calcium sulfate and Fish, salmon, chinook, cooked, dry heat types in this comparison.

Infographic

Tofu vs Chinook salmon 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +2339.3%
Contains more IronIron +192.3%
Contains more CopperCopper +613.2%
Contains more ZincZinc +180.4%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +6115.8%
Contains more MagnesiumMagnesium +110.3%
Contains more PotassiumPotassium +113.1%
Contains more PhosphorusPhosphorus +95.3%
Contains more SeleniumSelenium +169%

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
1
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%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin B1Vitamin B1 +259.1%
Contains more Vitamin CVitamin C +1950%
Contains more Vitamin B2Vitamin B2 +51%
Contains more Vitamin B3Vitamin B3 +2536.5%
Contains more Vitamin B5Vitamin B5 +550.4%
Contains more Vitamin B6Vitamin B6 +402.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Calcium 683mg 28mg 66%
Vitamin B3 0.381mg 10.045mg 60%
Selenium 17.4µg 46.8µg 53%
Manganese 1.181mg 0.019mg 51%
Copper 0.378mg 0.053mg 36%
Cholesterol 0mg 85mg 28%
Vitamin B6 0.092mg 0.462mg 28%
Phosphorus 190mg 371mg 26%
Iron 2.66mg 0.91mg 22%
Vitamin A 149µg 17%
Protein 17.27g 25.72g 17%
Magnesium 58mg 122mg 15%
Polyunsaturated fat 4.921g 2.662g 15%
Vitamin B5 0.133mg 0.865mg 15%
Vitamin B1 0.158mg 0.044mg 10%
Monounsaturated fat 1.925g 5.742g 10%
Fiber 2.3g 0g 9%
Zinc 1.57mg 0.56mg 9%
Saturated fat 1.261g 3.214g 9%
Potassium 237mg 505mg 8%
Fats 8.72g 13.38g 7%
Calories 144kcal 231kcal 4%
Vitamin B2 0.102mg 0.154mg 4%
Vitamin C 0.2mg 4.1mg 4%
Sodium 14mg 60mg 2%
Folate 29µg 35µg 2%
Carbs 2.78g 0g 1%
Net carbs 0.48g 0g N/A
Tryptophan 0.235mg 0.288mg 0%
Threonine 0.785mg 1.127mg 0%
Isoleucine 0.849mg 1.185mg 0%
Leucine 1.392mg 2.09mg 0%
Lysine 0.883mg 2.362mg 0%
Methionine 0.211mg 0.761mg 0%
Phenylalanine 0.835mg 1.004mg 0%
Valine 0.87mg 1.325mg 0%
Histidine 0.431mg 0.757mg 0%
Omega-3 - EPA 1.01g N/A
Omega-3 - DHA 0.727g N/A
Omega-3 - DPA 0.296g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-129.8%
Contains more ProteinProtein +48.9%
Contains more FatsFats +53.4%
~equal in Water ~65.6g

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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -60.8%
Contains more Poly. FatPolyunsaturated fat +84.9%
Contains more Mono. FatMonounsaturated fat +198.3%

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Chinook salmon
Chinook salmon vs Caviar
Caviar
Chinook salmon
Chinook salmon vs Smoked salmon
Smoked salmon
Chinook salmon
Chinook salmon vs Sardines
Sardines

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.