Tofu vs. Cod — In-Depth Nutrition Comparison
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Differences between tofu and cod
- Tofu has more calcium, manganese, copper, and iron, while cod has more vitamin B5, vitamin B12, selenium, vitamin B6, and vitamin B3.
- Cod's daily need coverage for vitamin B5 is 3057% higher.
- Cod contains 79 times less manganese than tofu. Tofu contains 1.181mg of manganese, while cod contains 0.015mg.
- Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of tofu is 15.
The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Fish, cod, Atlantic, raw.
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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 | +81.3% |
| Contains more CalciumCalcium | +4168.8% |
| Contains more IronIron | +600% |
| Contains more CopperCopper | +1250% |
| Contains more ZincZinc | +248.9% |
| Contains less SodiumSodium | -74.1% |
| Contains more ManganeseManganese | +7773.3% |
| Contains more PotassiumPotassium | +74.3% |
| Contains more SeleniumSelenium | +90.2% |
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 B1Vitamin B1 | +107.9% |
| Contains more Vitamin B2Vitamin B2 | +56.9% |
| Contains more FolateFolate | +314.3% |
| Contains more Vitamin CVitamin C | +400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +441.5% |
| Contains more Vitamin B5Vitamin B5 | +114937.6% |
| Contains more Vitamin B6Vitamin B6 | +166.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 0.133mg | 153mg | 3057% |
| Calcium | 683mg | 16mg | 67% |
| Manganese | 1.181mg | 0.015mg | 51% |
| Copper | 0.378mg | 0.028mg | 39% |
| Vitamin B12 | 0µg | 0.91µg | 38% |
| Polyunsaturated fat | 4.921g | 0.231g | 31% |
| Selenium | 17.4µg | 33.1µg | 29% |
| Iron | 2.66mg | 0.38mg | 29% |
| Cholesterol | 0mg | 43mg | 14% |
| Fats | 8.72g | 0.67g | 12% |
| Vitamin B6 | 0.092mg | 0.245mg | 12% |
| Choline | 65.2mg | 12% | |
| Vitamin B3 | 0.381mg | 2.063mg | 11% |
| Zinc | 1.57mg | 0.45mg | 10% |
| Fiber | 2.3g | 0g | 9% |
| Vitamin B1 | 0.158mg | 0.076mg | 7% |
| Folate | 29µg | 7µg | 6% |
| Magnesium | 58mg | 32mg | 6% |
| Potassium | 237mg | 413mg | 5% |
| Vitamin D | 0µg | 0.9µg | 5% |
| Vitamin D | 0IU | 36IU | 5% |
| Saturated fat | 1.261g | 0.131g | 5% |
| Monounsaturated fat | 1.925g | 0.094g | 5% |
| Vitamin E | 0.64mg | 4% | |
| Calories | 144kcal | 82kcal | 3% |
| Vitamin B2 | 0.102mg | 0.065mg | 3% |
| Sodium | 14mg | 54mg | 2% |
| Phosphorus | 190mg | 203mg | 2% |
| Protein | 17.27g | 17.81g | 1% |
| Vitamin A | 12µg | 1% | |
| Carbs | 2.78g | 0g | 1% |
| Vitamin C | 0.2mg | 1mg | 1% |
| Net carbs | 0.48g | 0g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.235mg | 0.199mg | 0% |
| Threonine | 0.785mg | 0.781mg | 0% |
| Isoleucine | 0.849mg | 0.821mg | 0% |
| Leucine | 1.392mg | 1.447mg | 0% |
| Lysine | 0.883mg | 1.635mg | 0% |
| Methionine | 0.211mg | 0.527mg | 0% |
| Phenylalanine | 0.835mg | 0.695mg | 0% |
| Valine | 0.87mg | 0.917mg | 0% |
| Histidine | 0.431mg | 0.524mg | 0% |
| Omega-3 - EPA | 0.064g | N/A | |
| Omega-3 - DHA | 0.12g | N/A | |
| Omega-3 - DPA | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1201.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +366.7% |
| Contains more WaterWater | +16.3% |
~equal in
Protein
~17.81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1947.9% |
| Contains more Poly. FatPolyunsaturated fat | +2030.3% |
| Contains less Sat. FatSaturated fat | -89.6% |