Tofu vs. Fillet — In-Depth Nutrition Comparison
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Significant differences between tofu and fillet
- Tofu has more calcium and selenium; however, fillet is richer in vitamin B12, vitamin B6, vitamin B1, vitamin B3, vitamin B2, copper, and phosphorus.
- Fillet covers your daily vitamin B12 needs 175% more than tofu.
- Fillet has 17 times less selenium than tofu. Tofu has 17.4µg of selenium, while fillet has 1µg.
- Tofu contains less sodium.
- Tofu has a higher glycemic index. The glycemic index of tofu is 15, while the glycemic index of fillet is 0.
Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Vegetarian fillets.
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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 | +152.2% |
| Contains more CalciumCalcium | +618.9% |
| Contains more IronIron | +33% |
| Contains more ZincZinc | +12.1% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +1640% |
| Contains more PotassiumPotassium | +153.2% |
| Contains more CopperCopper | +144.7% |
| Contains more PhosphorusPhosphorus | +136.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +596.2% |
| Contains more Vitamin B2Vitamin B2 | +782.4% |
| Contains more Vitamin B3Vitamin B3 | +3049.6% |
| Contains more Vitamin B6Vitamin B6 | +1530.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +251.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 4.2µg | 175% |
| Vitamin B6 | 0.092mg | 1.5mg | 108% |
| Vitamin B1 | 0.158mg | 1.1mg | 79% |
| Vitamin B3 | 0.381mg | 12mg | 73% |
| Copper | 0.378mg | 0.925mg | 61% |
| Vitamin B2 | 0.102mg | 0.9mg | 61% |
| Calcium | 683mg | 95mg | 59% |
| Manganese | 1.181mg | 51% | |
| Phosphorus | 190mg | 450mg | 37% |
| Selenium | 17.4µg | 1µg | 30% |
| Polyunsaturated fat | 4.921g | 9.332g | 29% |
| Vitamin E | 3.45mg | 23% | |
| Sodium | 14mg | 490mg | 21% |
| Folate | 29µg | 102µg | 18% |
| Fiber | 2.3g | 6.1g | 15% |
| Choline | 82mg | 15% | |
| Fats | 8.72g | 18g | 14% |
| Protein | 17.27g | 23g | 11% |
| Potassium | 237mg | 600mg | 11% |
| Iron | 2.66mg | 2mg | 8% |
| Magnesium | 58mg | 23mg | 8% |
| Saturated fat | 1.261g | 2.849g | 7% |
| Calories | 144kcal | 290kcal | 7% |
| Monounsaturated fat | 1.925g | 4.376g | 6% |
| Vitamin B5 | 0.133mg | 3% | |
| Zinc | 1.57mg | 1.4mg | 2% |
| Carbs | 2.78g | 9g | 2% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 2.9g | N/A |
| Sugar | 0.8g | N/A | |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +55.2% |
| Contains more ProteinProtein | +33.2% |
| Contains more FatsFats | +106.4% |
| Contains more CarbsCarbs | +223.7% |
| Contains more OtherOther | +257.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -55.7% |
| Contains more Mono. FatMonounsaturated fat | +127.3% |
| Contains more Poly. FatPolyunsaturated fat | +89.6% |