Tofu vs. Mackerel — In-Depth Nutrition Comparison
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Summary of differences between tofu and mackerel
- Tofu has more calcium, manganese, and copper; however, mackerel is higher in vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B2, and vitamin B5.
- Mackerel covers your daily need for vitamin B12, 792% more than tofu.
- Tofu has 59 times more manganese than mackerel. While tofu has 1.181mg of manganese, mackerel has only 0.02mg.
- The glycemic index of tofu is higher.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Fish, mackerel, Atlantic, 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 CalciumCalcium | +4453.3% |
| Contains more IronIron | +69.4% |
| Contains more CopperCopper | +302.1% |
| Contains more ZincZinc | +67% |
| Contains less SodiumSodium | -83.1% |
| Contains more ManganeseManganese | +5805% |
| Contains more MagnesiumMagnesium | +67.2% |
| Contains more PotassiumPotassium | +69.2% |
| Contains more PhosphorusPhosphorus | +46.3% |
| Contains more SeleniumSelenium | +196.6% |
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 FolateFolate | +1350% |
| Contains more Vitamin CVitamin C | +100% |
| Contains more Vitamin B2Vitamin B2 | +303.9% |
| Contains more Vitamin B3Vitamin B3 | +1697.9% |
| Contains more Vitamin B5Vitamin B5 | +644.4% |
| Contains more Vitamin B6Vitamin B6 | +400% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 19µg | 792% |
| Calcium | 683mg | 15mg | 67% |
| Selenium | 17.4µg | 51.6µg | 62% |
| Manganese | 1.181mg | 0.02mg | 50% |
| Vitamin B3 | 0.381mg | 6.85mg | 40% |
| Copper | 0.378mg | 0.094mg | 32% |
| Vitamin B6 | 0.092mg | 0.46mg | 28% |
| Cholesterol | 0mg | 75mg | 25% |
| Vitamin B2 | 0.102mg | 0.412mg | 24% |
| Vitamin B5 | 0.133mg | 0.99mg | 17% |
| Fats | 8.72g | 17.81g | 14% |
| Iron | 2.66mg | 1.57mg | 14% |
| Monounsaturated fat | 1.925g | 7.006g | 13% |
| Saturated fat | 1.261g | 4.176g | 13% |
| Protein | 17.27g | 23.85g | 13% |
| Phosphorus | 190mg | 278mg | 13% |
| Magnesium | 58mg | 97mg | 9% |
| Fiber | 2.3g | 0g | 9% |
| Folate | 29µg | 2µg | 7% |
| Calories | 144kcal | 262kcal | 6% |
| Vitamin A | 54µg | 6% | |
| Zinc | 1.57mg | 0.94mg | 6% |
| Potassium | 237mg | 401mg | 5% |
| Polyunsaturated fat | 4.921g | 4.3g | 4% |
| Sodium | 14mg | 83mg | 3% |
| Carbs | 2.78g | 0g | 1% |
| Vitamin C | 0.2mg | 0.4mg | 0% |
| Net carbs | 0.48g | 0g | N/A |
| Vitamin B1 | 0.158mg | 0.159mg | 0% |
| Tryptophan | 0.235mg | 0.267mg | 0% |
| Threonine | 0.785mg | 1.045mg | 0% |
| Isoleucine | 0.849mg | 1.099mg | 0% |
| Leucine | 1.392mg | 1.938mg | 0% |
| Lysine | 0.883mg | 2.19mg | 0% |
| Methionine | 0.211mg | 0.706mg | 0% |
| Phenylalanine | 0.835mg | 0.931mg | 0% |
| Valine | 0.87mg | 1.228mg | 0% |
| Histidine | 0.431mg | 0.702mg | 0% |
| Omega-3 - EPA | 0.504g | N/A | |
| Omega-3 - DHA | 0.699g | N/A | |
| Omega-3 - DPA | 0.106g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +31.1% |
| Contains more ProteinProtein | +38.1% |
| Contains more FatsFats | +104.2% |
| Contains more OtherOther | +262.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -69.8% |
| Contains more Poly. FatPolyunsaturated fat | +14.4% |
| Contains more Mono. FatMonounsaturated fat | +263.9% |
