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  6. Tofu vs. Fillet

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.

Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Vegetarian fillets.

Infographic

Tofu vs Fillet 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
:
3
Fillet
Fillet
Contains more Calcium +618.9%
Contains more Iron +33%
Contains more Magnesium +152.2%
Contains less Sodium -97.1%
Contains more Zinc +12.1%
Contains more Selenium +1640%
Contains more Phosphorus +136.8%
Contains more Potassium +153.2%
Contains more Copper +144.7%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Fillet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 75% 17% 193% 53% 64% 39% 309% 0% 6%
Contains more Calcium +618.9%
Contains more Iron +33%
Contains more Magnesium +152.2%
Contains less Sodium -97.1%
Contains more Zinc +12.1%
Contains more Selenium +1640%
Contains more Phosphorus +136.8%
Contains more Potassium +153.2%
Contains more Copper +144.7%

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
3
:
8
Fillet
Fillet
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +596.2%
Contains more Vitamin B2 +782.4%
Contains more Vitamin B3 +3049.6%
Contains more Vitamin B6 +1530.4%
Contains more Folate +251.7%
Contains more Vitamin B12 +∞%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Fillet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 69% 0% 0% 275% 208% 225% 0% 347% 77% 526% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +596.2%
Contains more Vitamin B2 +782.4%
Contains more Vitamin B3 +3049.6%
Contains more Vitamin B6 +1530.4%
Contains more Folate +251.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Fillet
Fillet
Contains more Water +55.2%
Contains more Protein +33.2%
Contains more Fats +106.4%
Contains more Carbs +223.7%
Contains more Other +257.1%
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Fillet
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more Water +55.2%
Contains more Protein +33.2%
Contains more Fats +106.4%
Contains more Carbs +223.7%
Contains more Other +257.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Fillet
Fillet
Contains less Saturated Fat -55.7%
Contains more Monounsaturated Fat +127.3%
Contains more Polyunsaturated fat +89.6%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Fillet
17% 26% 56%
Saturated Fat: 2.849 g
Monounsaturated Fat: 4.376 g
Polyunsaturated fat: 9.332 g
Contains less Saturated Fat -55.7%
Contains more Monounsaturated Fat +127.3%
Contains more Polyunsaturated fat +89.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Fillet
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Fillet Opinion
Net carbs 0.48g 2.9g Fillet
Protein 17.27g 23g Fillet
Fats 8.72g 18g Fillet
Carbs 2.78g 9g Fillet
Calories 144kcal 290kcal Fillet
Sugar 0.8g Tofu
Fiber 2.3g 6.1g Fillet
Calcium 683mg 95mg Tofu
Iron 2.66mg 2mg Tofu
Magnesium 58mg 23mg Tofu
Phosphorus 190mg 450mg Fillet
Potassium 237mg 600mg Fillet
Sodium 14mg 490mg Tofu
Zinc 1.57mg 1.4mg Tofu
Copper 0.378mg 0.925mg Fillet
Manganese 1.181mg Tofu
Selenium 17.4µg 1µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E 3.45mg Fillet
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 1.1mg Fillet
Vitamin B2 0.102mg 0.9mg Fillet
Vitamin B3 0.381mg 12mg Fillet
Vitamin B5 0.133mg Tofu
Vitamin B6 0.092mg 1.5mg Fillet
Folate 29µg 102µg Fillet
Vitamin B12 0µg 4.2µg Fillet
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Saturated Fat 1.261g 2.849g Tofu
Monounsaturated Fat 1.925g 4.376g Fillet
Polyunsaturated fat 4.921g 9.332g Fillet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Fillet
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
11%
Tofu
144%
Fillet
Minerals Daily Need Coverage Score
87%
Tofu
78%
Fillet

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 476mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.588g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Fillet
Fillet is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Fillet
Fillet is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.