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. Duck meat

Tofu vs. Duck meat — In-Depth Nutrition Comparison

Compare

What are the main differences between tofu and duck meat?

  • Tofu is richer in calcium, manganese, copper, and magnesium, yet duck meat is richer in vitamin B3, vitamin B5, vitamin B2, and vitamin B12.
  • Tofu's daily need coverage for calcium is 67% higher.
  • Tofu has 62 times more manganese than duck meat. Tofu has 1.181mg of manganese, while duck meat has 0.019mg.
  • Tofu contains less saturated fat.
  • Duck meat has a lower glycemic index than tofu.

We used Tofu, raw, firm, prepared with calcium sulfate and Duck, domesticated, meat, and skin, cooked, roasted types in this comparison.

Infographic

Tofu vs Duck meat 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 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 11% 3.3% 18% 101% 76% 51% 67% 7.7% 2.5% 109%
Contains more MagnesiumMagnesium +262.5%
Contains more CalciumCalcium +6109.1%
Contains more PotassiumPotassium +16.2%
Contains more CopperCopper +66.5%
Contains more PhosphorusPhosphorus +21.8%
Contains less SodiumSodium -76.3%
Contains more ManganeseManganese +6115.8%
Contains more ZincZinc +18.5%
Contains more SeleniumSelenium +14.9%
~equal in Iron ~2.7mg

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
2
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 0% 21% 14% 1.5% 44% 62% 90% 66% 42% 38% 13% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +383.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +10.1%
Contains more Vitamin B2Vitamin B2 +163.7%
Contains more Vitamin B3Vitamin B3 +1166.4%
Contains more Vitamin B5Vitamin B5 +725.6%
Contains more Vitamin B6Vitamin B6 +95.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Duck meat DV% diff.
Calcium 683mg 11mg 67%
Manganese 1.181mg 0.019mg 51%
Saturated fat 1.261g 9.67g 38%
Fats 8.72g 28.35g 30%
Vitamin B3 0.381mg 4.825mg 28%
Cholesterol 0mg 84mg 28%
Monounsaturated fat 1.925g 12.9g 27%
Vitamin B5 0.133mg 1.098mg 19%
Copper 0.378mg 0.227mg 17%
Vitamin B12 0µg 0.3µg 13%
Vitamin B2 0.102mg 0.269mg 13%
Magnesium 58mg 16mg 10%
Calories 144kcal 337kcal 10%
Fiber 2.3g 0g 9%
Choline 50.4mg 9%
Polyunsaturated fat 4.921g 3.65g 8%
Vitamin B6 0.092mg 0.18mg 7%
Vitamin A 63µg 7%
Folate 29µg 6µg 6%
Selenium 17.4µg 20µg 5%
Vitamin E 0.7mg 5%
Phosphorus 190mg 156mg 5%
Vitamin K 5.1µg 4%
Protein 17.27g 18.99g 3%
Zinc 1.57mg 1.86mg 3%
Sodium 14mg 59mg 2%
Vitamin D 0µg 0.1µg 1%
Potassium 237mg 204mg 1%
Carbs 2.78g 0g 1%
Iron 2.66mg 2.7mg 1%
Vitamin B1 0.158mg 0.174mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Vitamin D 0IU 3IU 0%
Tryptophan 0.235mg 0.232mg 0%
Threonine 0.785mg 0.773mg 0%
Isoleucine 0.849mg 0.872mg 0%
Leucine 1.392mg 1.465mg 0%
Lysine 0.883mg 1.486mg 0%
Methionine 0.211mg 0.475mg 0%
Phenylalanine 0.835mg 0.752mg 0%
Valine 0.87mg 0.938mg 0%
Histidine 0.431mg 0.462mg 0%

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
19% 28% 52%
Protein: 18.99 g
Fats: 28.35 g
Carbs: 0 g
Water: 51.84 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +34.7%
Contains more OtherOther +70.7%
Contains more FatsFats +225.1%
~equal in Protein ~18.99g

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
37% 49% 14%
Saturated fat: Sat. Fat 9.67 g
Monounsaturated fat: Mono. Fat 12.9 g
Polyunsaturated fat: Poly. Fat 3.65 g
Contains less Sat. FatSaturated fat -87%
Contains more Poly. FatPolyunsaturated fat +34.8%
Contains more Mono. FatMonounsaturated fat +570.1%

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Duck meat
Duck meat vs Turkey meat
Turkey meat
Duck meat
Duck meat vs Chicken meat
Chicken meat
Duck meat
Duck meat vs Domestic goose
Domestic goose

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. Duck meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172409/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.