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  6. Tofu vs. Sardine

Tofu vs. Sardine — In-Depth Nutrition Comparison

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The main differences between Tofu and Sardine

  • Tofu is richer in Manganese, Calcium, and Copper, yet Sardine is richer in Vitamin B12, Selenium, Phosphorus, Vitamin D, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Sardine is 373% higher.
  • Tofu contains 11 times more Manganese than Sardine. Tofu contains 1.181mg of Manganese, while Sardine contains 0.108mg.
  • Tofu contains less Sodium.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Tofu vs Sardine 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
6
:
4
Sardine
Sardine
Contains more Calcium +78.8%
Contains more Magnesium +48.7%
Contains less Sodium -95.4%
Contains more Zinc +19.8%
Contains more Copper +103.2%
Contains more Manganese +993.5%
Contains more Phosphorus +157.9%
Contains more Potassium +67.5%
Contains more Selenium +202.9%
Equal in Iron - 2.92
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Calcium +78.8%
Contains more Magnesium +48.7%
Contains less Sodium -95.4%
Contains more Zinc +19.8%
Contains more Copper +103.2%
Contains more Manganese +993.5%
Contains more Phosphorus +157.9%
Contains more Potassium +67.5%
Contains more Selenium +202.9%
Equal in Iron - 2.92

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
4
:
8
Sardine
Sardine
Contains more Vitamin A +53.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +97.5%
Contains more Folate +190%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +122.5%
Contains more Vitamin B3 +1276.6%
Contains more Vitamin B5 +382.7%
Contains more Vitamin B6 +81.5%
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%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +53.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +97.5%
Contains more Folate +190%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +122.5%
Contains more Vitamin B3 +1276.6%
Contains more Vitamin B5 +382.7%
Contains more Vitamin B6 +81.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Sardine
Sardine
Contains more Carbs +∞%
Contains more Water +17.1%
Contains more Protein +42.6%
Contains more Fats +31.3%
Contains more Other +208.6%
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
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Carbs +∞%
Contains more Water +17.1%
Contains more Protein +42.6%
Contains more Fats +31.3%
Contains more Other +208.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Sardine
Sardine
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +101%
Equal in Polyunsaturated fat - 5.148
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +101%
Equal in Polyunsaturated fat - 5.148

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Sardine Opinion
Net carbs 0.48g 0g Tofu
Protein 17.27g 24.62g Sardine
Fats 8.72g 11.45g Sardine
Carbs 2.78g 0g Tofu
Calories 144kcal 208kcal Sardine
Fiber 2.3g 0g Tofu
Calcium 683mg 382mg Tofu
Iron 2.66mg 2.92mg Sardine
Magnesium 58mg 39mg Tofu
Phosphorus 190mg 490mg Sardine
Potassium 237mg 397mg Sardine
Sodium 14mg 307mg Tofu
Zinc 1.57mg 1.31mg Tofu
Copper 0.378mg 0.186mg Tofu
Manganese 1.181mg 0.108mg Tofu
Selenium 17.4µg 52.7µg Sardine
Vitamin A 166IU 108IU Tofu
Vitamin A RAE 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 0IU 193IU Sardine
Vitamin D 0µg 4.8µg Sardine
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.08mg Tofu
Vitamin B2 0.102mg 0.227mg Sardine
Vitamin B3 0.381mg 5.245mg Sardine
Vitamin B5 0.133mg 0.642mg Sardine
Vitamin B6 0.092mg 0.167mg Sardine
Folate 29µg 10µg Tofu
Vitamin B12 0µg 8.94µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.235mg 0.276mg Sardine
Threonine 0.785mg 1.079mg Sardine
Isoleucine 0.849mg 1.134mg Sardine
Leucine 1.392mg 2.001mg Sardine
Lysine 0.883mg 2.26mg Sardine
Methionine 0.211mg 0.729mg Sardine
Phenylalanine 0.835mg 0.961mg Sardine
Valine 0.87mg 1.268mg Sardine
Histidine 0.431mg 0.725mg Sardine
Cholesterol 0mg 142mg Tofu
Saturated Fat 1.261g 1.528g Tofu
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 1.925g 3.869g Sardine
Polyunsaturated fat 4.921g 5.148g Sardine

Which food is preferable for your diet?

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

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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
131%
Sardine
Minerals Daily Need Coverage Score
87%
Tofu
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 293mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 142mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.267g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $7)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.