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  6. Tofu vs. Salmon raw

Tofu vs. Salmon raw — In-Depth Nutrition Comparison

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Important differences between tofu and salmon raw

  • Tofu has more calcium, manganese, and iron; however, salmon raw has more vitamin B12, vitamin B6, vitamin B3, selenium, vitamin B5, and vitamin B2.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Tofu has 74 times more manganese than salmon raw. Tofu has 1.181mg of manganese, while salmon raw has 0.016mg.
  • Tofu has a higher glycemic index than salmon raw.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Fish, salmon, Atlantic, wild, raw.

Infographic

Tofu vs Salmon raw 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +5591.7%
Contains more IronIron +232.5%
Contains more CopperCopper +51.2%
Contains more ZincZinc +145.3%
Contains less SodiumSodium -68.2%
Contains more ManganeseManganese +7281.3%
Contains more PotassiumPotassium +106.8%
Contains more SeleniumSelenium +109.8%
~equal in Phosphorus ~200mg

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
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +16%
Contains more Vitamin B1Vitamin B1 +43%
Contains more Vitamin B2Vitamin B2 +272.5%
Contains more Vitamin B3Vitamin B3 +1963%
Contains more Vitamin B5Vitamin B5 +1151.1%
Contains more Vitamin B6Vitamin B6 +789.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Calcium 683mg 12mg 67%
Vitamin B6 0.092mg 0.818mg 56%
Manganese 1.181mg 0.016mg 51%
Vitamin B3 0.381mg 7.86mg 47%
Selenium 17.4µg 36.5µg 35%
Vitamin B5 0.133mg 1.664mg 31%
Iron 2.66mg 0.8mg 23%
Vitamin B2 0.102mg 0.38mg 21%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 4.921g 2.539g 16%
Copper 0.378mg 0.25mg 14%
Fiber 2.3g 0g 9%
Zinc 1.57mg 0.64mg 8%
Potassium 237mg 490mg 7%
Magnesium 58mg 29mg 7%
Vitamin B1 0.158mg 0.226mg 6%
Protein 17.27g 19.84g 5%
Fats 8.72g 6.34g 4%
Folate 29µg 25µg 1%
Phosphorus 190mg 200mg 1%
Sodium 14mg 44mg 1%
Vitamin A 12µg 1%
Carbs 2.78g 0g 1%
Saturated fat 1.261g 0.981g 1%
Calories 144kcal 142kcal 0%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Monounsaturated fat 1.925g 2.103g 0%
Tryptophan 0.235mg 0.222mg 0%
Threonine 0.785mg 0.87mg 0%
Isoleucine 0.849mg 0.914mg 0%
Leucine 1.392mg 1.613mg 0%
Lysine 0.883mg 1.822mg 0%
Methionine 0.211mg 0.587mg 0%
Phenylalanine 0.835mg 0.775mg 0%
Valine 0.87mg 1.022mg 0%
Histidine 0.431mg 0.584mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +37.5%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +14.9%
Contains more OtherOther +280%
~equal in Water ~68.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Poly. FatPolyunsaturated fat +93.8%
Contains less Sat. FatSaturated fat -22.2%
~equal in Monounsaturated fat ~2.103g

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.