Tofu vs. Sea bass — In-Depth Nutrition Comparison
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The main differences between tofu and sea bass
- Tofu is richer in calcium, manganese, copper, and iron, yet sea bass is richer in vitamin B12, selenium, vitamin B6, vitamin B5, and vitamin B3.
- Daily need coverage for vitamin B12 for sea bass is 184% higher.
- Tofu contains 62 times more manganese than sea bass. Tofu contains 1.181mg of manganese, while sea bass contains 0.019mg.
- Sea bass has a lower glycemic index than tofu.
Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Fish, bass, striped, cooked, dry heat.
Infographic
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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 | +13.7% |
| Contains more CalciumCalcium | +3494.7% |
| Contains more IronIron | +146.3% |
| Contains more CopperCopper | +845% |
| Contains more ZincZinc | +207.8% |
| Contains less SodiumSodium | -84.1% |
| Contains more ManganeseManganese | +6115.8% |
| Contains more PotassiumPotassium | +38.4% |
| Contains more PhosphorusPhosphorus | +33.7% |
| Contains more SeleniumSelenium | +169% |
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 B1Vitamin B1 | +37.4% |
| Contains more Vitamin B2Vitamin B2 | +175.7% |
| Contains more FolateFolate | +190% |
| Contains more Vitamin B3Vitamin B3 | +571.4% |
| Contains more Vitamin B5Vitamin B5 | +550.4% |
| Contains more Vitamin B6Vitamin B6 | +276.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 4.41µg | 184% |
| Calcium | 683mg | 19mg | 66% |
| Selenium | 17.4µg | 46.8µg | 53% |
| Manganese | 1.181mg | 0.019mg | 51% |
| Copper | 0.378mg | 0.04mg | 38% |
| Cholesterol | 0mg | 103mg | 34% |
| Polyunsaturated fat | 4.921g | 1.005g | 26% |
| Vitamin B6 | 0.092mg | 0.346mg | 20% |
| Iron | 2.66mg | 1.08mg | 20% |
| Vitamin B5 | 0.133mg | 0.865mg | 15% |
| Vitamin B3 | 0.381mg | 2.558mg | 14% |
| Protein | 17.27g | 22.73g | 11% |
| Zinc | 1.57mg | 0.51mg | 10% |
| Fiber | 2.3g | 0g | 9% |
| Phosphorus | 190mg | 254mg | 9% |
| Fats | 8.72g | 2.99g | 9% |
| Vitamin B2 | 0.102mg | 0.037mg | 5% |
| Folate | 29µg | 10µg | 5% |
| Vitamin B1 | 0.158mg | 0.115mg | 4% |
| Saturated fat | 1.261g | 0.65g | 3% |
| Vitamin A | 31µg | 3% | |
| Potassium | 237mg | 328mg | 3% |
| Monounsaturated fat | 1.925g | 0.846g | 3% |
| Sodium | 14mg | 88mg | 3% |
| Magnesium | 58mg | 51mg | 2% |
| Calories | 144kcal | 124kcal | 1% |
| Carbs | 2.78g | 0g | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 0g | N/A |
| Tryptophan | 0.235mg | 0.255mg | 0% |
| Threonine | 0.785mg | 0.997mg | 0% |
| Isoleucine | 0.849mg | 1.047mg | 0% |
| Leucine | 1.392mg | 1.848mg | 0% |
| Lysine | 0.883mg | 2.088mg | 0% |
| Methionine | 0.211mg | 0.673mg | 0% |
| Phenylalanine | 0.835mg | 0.887mg | 0% |
| Valine | 0.87mg | 1.171mg | 0% |
| Histidine | 0.431mg | 0.669mg | 0% |
| Omega-3 - EPA | 0.217g | N/A | |
| Omega-3 - DHA | 0.75g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +191.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +52.2% |
| Contains more ProteinProtein | +31.6% |
~equal in
Water
~73.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +127.5% |
| Contains more Poly. FatPolyunsaturated fat | +389.7% |
| Contains less Sat. FatSaturated fat | -48.5% |
