Tofu vs. Mackerel — In-Depth Nutrition Comparison
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What are the main differences between tofu and mackerel?
- Tofu is richer in calcium and copper, yet mackerel is richer in vitamin B12, vitamin D, selenium, vitamin B6, and vitamin B3.
- Mackerel's daily need coverage for vitamin B12 is 500% higher.
- Tofu has 10 times more calcium than mackerel. Tofu has 683mg of calcium, while mackerel has 66mg.
- Tofu contains less saturated fat.
- Mackerel has a lower glycemic index than tofu.
We used Tofu, raw, firm, prepared with calcium sulfate and Fish, mackerel, salted types in this comparison.
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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 | +934.8% |
| Contains more IronIron | +90% |
| Contains more CopperCopper | +278% |
| Contains more ZincZinc | +42.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +119.4% |
| Contains more PhosphorusPhosphorus | +33.7% |
| Contains more SeleniumSelenium | +321.8% |
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 B1Vitamin B1 | +690% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +93.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +86.3% |
| Contains more Vitamin B3Vitamin B3 | +766.1% |
| Contains more Vitamin B6Vitamin B6 | +345.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 12µg | 500% |
| Sodium | 14mg | 4450mg | 193% |
| Vitamin D | 0IU | 1006IU | 126% |
| Vitamin D | 0µg | 25.2µg | 126% |
| Selenium | 17.4µg | 73.4µg | 102% |
| Calcium | 683mg | 66mg | 62% |
| Manganese | 1.181mg | 51% | |
| Cholesterol | 0mg | 95mg | 32% |
| Copper | 0.378mg | 0.1mg | 31% |
| Saturated fat | 1.261g | 7.148g | 27% |
| Fats | 8.72g | 25.1g | 25% |
| Vitamin B6 | 0.092mg | 0.41mg | 24% |
| Choline | 101.6mg | 18% | |
| Vitamin B3 | 0.381mg | 3.3mg | 18% |
| Vitamin E | 2.38mg | 16% | |
| Monounsaturated fat | 1.925g | 8.32g | 16% |
| Iron | 2.66mg | 1.4mg | 16% |
| Vitamin B1 | 0.158mg | 0.02mg | 12% |
| Fiber | 2.3g | 0g | 9% |
| Phosphorus | 190mg | 254mg | 9% |
| Polyunsaturated fat | 4.921g | 6.21g | 9% |
| Potassium | 237mg | 520mg | 8% |
| Calories | 144kcal | 305kcal | 8% |
| Vitamin K | 7.8µg | 7% | |
| Vitamin B2 | 0.102mg | 0.19mg | 7% |
| Vitamin A | 47µg | 5% | |
| Zinc | 1.57mg | 1.1mg | 4% |
| Folate | 29µg | 15µg | 4% |
| Vitamin B5 | 0.133mg | 3% | |
| Protein | 17.27g | 18.5g | 2% |
| Carbs | 2.78g | 0g | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 0g | N/A |
| Magnesium | 58mg | 60mg | 0% |
| 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% | |
| Omega-3 - EPA | 1.619g | N/A | |
| Omega-3 - DHA | 2.965g | N/A | |
| Omega-3 - DPA | 0.391g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +62.4% |
| Contains more FatsFats | +187.8% |
| Contains more OtherOther | +857.1% |
~equal in
Protein
~18.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.4% |
| Contains more Mono. FatMonounsaturated fat | +332.2% |
| Contains more Poly. FatPolyunsaturated fat | +26.2% |