Tofu vs. Crab — In-Depth Nutrition Comparison
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What are the differences between tofu and crab?
- Tofu is higher in calcium, manganese, and iron, yet crab is higher in vitamin B12, copper, selenium, zinc, and vitamin B5.
- Crab's daily need coverage for vitamin B12 is 139% more.
- Tofu has 16 times more manganese than crab. While tofu has 1.181mg of manganese, crab has only 0.074mg.
- The amount of sodium in tofu is lower.
- The glycemic index of crab is lower.
We used Tofu, raw, firm, prepared with calcium sulfate and Crustaceans, crab, blue, canned types in this article.
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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 | +61.1% |
| Contains more CalciumCalcium | +650.5% |
| Contains more IronIron | +432% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +1495.9% |
| Contains more CopperCopper | +115.3% |
| Contains more ZincZinc | +142.7% |
| Contains more PhosphorusPhosphorus | +23.2% |
| Contains more SeleniumSelenium | +146.6% |
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 | +587% |
| Contains more Vitamin CVitamin C | +1550% |
| Contains more Vitamin B3Vitamin B3 | +621% |
| Contains more Vitamin B5Vitamin B5 | +649.6% |
| Contains more Vitamin B6Vitamin B6 | +69.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +75.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1078.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +14.1% |
| Contains more OtherOther | +20.7% |
~equal in
Protein
~17.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1392.2% |
| Contains more Poly. FatPolyunsaturated fat | +1807.4% |
| Contains less Sat. FatSaturated fat | -84.1% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 3.33µg | 139% |
| Calcium | 683mg | 91mg | 59% |
| Copper | 0.378mg | 0.814mg | 48% |
| Manganese | 1.181mg | 0.074mg | 48% |
| Selenium | 17.4µg | 42.9µg | 46% |
| Cholesterol | 0mg | 97mg | 32% |
| Polyunsaturated fat | 4.921g | 0.258g | 31% |
| Iron | 2.66mg | 0.5mg | 27% |
| Sodium | 14mg | 563mg | 24% |
| Zinc | 1.57mg | 3.81mg | 20% |
| Vitamin B5 | 0.133mg | 0.997mg | 17% |
| Vitamin B3 | 0.381mg | 2.747mg | 15% |
| Choline | 80.9mg | 15% | |
| Vitamin E | 1.84mg | 12% | |
| Fats | 8.72g | 0.74g | 12% |
| Vitamin B1 | 0.158mg | 0.023mg | 11% |
| Fiber | 2.3g | 0g | 9% |
| Phosphorus | 190mg | 234mg | 6% |
| Folate | 29µg | 51µg | 6% |
| Vitamin B6 | 0.092mg | 0.156mg | 5% |
| Magnesium | 58mg | 36mg | 5% |
| Saturated fat | 1.261g | 0.201g | 5% |
| Monounsaturated fat | 1.925g | 0.129g | 4% |
| Calories | 144kcal | 83kcal | 3% |
| Vitamin C | 0.2mg | 3.3mg | 3% |
| Protein | 17.27g | 17.88g | 1% |
| Vitamin B2 | 0.102mg | 0.093mg | 1% |
| Potassium | 237mg | 259mg | 1% |
| Carbs | 2.78g | 0g | 1% |
| Net carbs | 0.48g | 0g | N/A |
| Vitamin A | 1µg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Trans fat | 0g | 0.014g | N/A |
| Tryptophan | 0.235mg | 0.226mg | 0% |
| Threonine | 0.785mg | 0.727mg | 0% |
| Isoleucine | 0.849mg | 0.776mg | 0% |
| Leucine | 1.392mg | 1.307mg | 0% |
| Lysine | 0.883mg | 1.386mg | 0% |
| Methionine | 0.211mg | 0.452mg | 0% |
| Phenylalanine | 0.835mg | 0.708mg | 0% |
| Valine | 0.87mg | 0.806mg | 0% |
| Histidine | 0.431mg | 0.393mg | 0% |
| Omega-3 - EPA | 0.101g | N/A | |
| Omega-3 - DHA | 0.067g | N/A | |
| Omega-3 - DPA | 0.009g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | 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
9%
56%
Minerals Daily Need Coverage Score
87%
89%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 549mg)
Which food is cheaper?
Tofu is cheaper (difference - $12)
Which food is lower in Saturated fat?
Crab is lower in Saturated fat (difference - 1.06g)
Which food is lower in glycemic index?
Crab is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Crab is relatively richer in vitamins
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.