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  6. Tofu vs. Fish sauce

Tofu vs. Fish sauce — In-Depth Nutrition Comparison

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A recap on differences between Tofu and Fish sauce

  • Tofu is higher in Calcium, Manganese, Copper, Phosphorus, Iron, and Selenium, yet Fish sauce is higher in Magnesium, Vitamin B6, and Vitamin B12.
  • Fish sauce covers your daily Sodium needs 341% more than Tofu.
  • Tofu contains 27 times more Phosphorus than Fish sauce. While Tofu contains 190mg of Phosphorus, Fish sauce contains only 7mg.
  • The amount of Sodium in Tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Sauce, fish, ready-to-serve.

Infographic

Tofu vs Fish sauce 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
8
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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CalciumCalcium +1488.4%
Contains more IronIron +241%
Contains more CopperCopper +656%
Contains more ZincZinc +685%
Contains more PhosphorusPhosphorus +2614.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +406.9%
Contains more SeleniumSelenium +91.2%
Contains more MagnesiumMagnesium +201.7%
Contains more PotassiumPotassium +21.5%

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
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% 10% 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 1.7% 0.72% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin AVitamin A +1283.3%
Contains more Vitamin B1Vitamin B1 +1216.7%
Contains more Vitamin B2Vitamin B2 +78.9%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin B3Vitamin B3 +507.1%
Contains more Vitamin B6Vitamin B6 +330.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +75.9%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +241.3%
Contains more FatsFats +87100%
Contains more CarbsCarbs +30.9%
Contains more OtherOther +1344.3%
~equal in Water ~71.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
38% 25% 38%
Saturated Fat: Sat. Fat 0.003 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated Fat +96150%
Contains more Poly. FatPolyunsaturated fat +163933.3%
Contains less Sat. FatSaturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Fish sauce Opinion
Calories 144kcal 35kcal Tofu
Protein 17.27g 5.06g Tofu
Fats 8.72g 0.01g Tofu
Vitamin C 0.2mg 0.5mg Fish sauce
Net carbs 0.48g 3.64g Fish sauce
Carbs 2.78g 3.64g Fish sauce
Magnesium 58mg 175mg Fish sauce
Calcium 683mg 43mg Tofu
Potassium 237mg 288mg Fish sauce
Iron 2.66mg 0.78mg Tofu
Sugar 3.64g Tofu
Fiber 2.3g 0g Tofu
Copper 0.378mg 0.05mg Tofu
Zinc 1.57mg 0.2mg Tofu
Phosphorus 190mg 7mg Tofu
Sodium 14mg 7851mg Tofu
Vitamin A 166IU 12IU Tofu
Vitamin A 4µg Fish sauce
Manganese 1.181mg 0.233mg Tofu
Selenium 17.4µg 9.1µg Tofu
Vitamin B1 0.158mg 0.012mg Tofu
Vitamin B2 0.102mg 0.057mg Tofu
Vitamin B3 0.381mg 2.313mg Fish sauce
Vitamin B5 0.133mg 0.118mg Tofu
Vitamin B6 0.092mg 0.396mg Fish sauce
Vitamin B12 0µg 0.48µg Fish sauce
Folate 29µg 51µg Fish sauce
Choline 13.2mg Fish sauce
Saturated Fat 1.261g 0.003g Fish sauce
Monounsaturated Fat 1.925g 0.002g Tofu
Polyunsaturated fat 4.921g 0.003g Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Omega-3 - EPA 0.001g Fish sauce
Omega-3 - DHA 0.002g Fish sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Fish sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Tofu
20%
Fish sauce
Minerals Daily Need Coverage Score
87%
Tofu
132%
Fish sauce

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 7837mg)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Fish sauce
Fish sauce is lower in Saturated Fat (difference - 1.258g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Fish sauce
Fish sauce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.