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  6. Tofu vs. Fish sauce

Tofu vs. Fish sauce — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of fish sauce 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
3
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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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

All nutrients comparison - raw data values

Nutrient Tofu Fish sauce DV% diff.
Sodium 14mg 7851mg 341%
Calcium 683mg 43mg 64%
Manganese 1.181mg 0.233mg 41%
Copper 0.378mg 0.05mg 36%
Polyunsaturated fat 4.921g 0.003g 33%
Magnesium 58mg 175mg 28%
Phosphorus 190mg 7mg 26%
Protein 17.27g 5.06g 24%
Iron 2.66mg 0.78mg 24%
Vitamin B6 0.092mg 0.396mg 23%
Vitamin B12 0µg 0.48µg 20%
Selenium 17.4µg 9.1µg 15%
Fats 8.72g 0.01g 13%
Vitamin B3 0.381mg 2.313mg 12%
Zinc 1.57mg 0.2mg 12%
Vitamin B1 0.158mg 0.012mg 12%
Fiber 2.3g 0g 9%
Folate 29µg 51µg 6%
Saturated fat 1.261g 0.003g 6%
Monounsaturated fat 1.925g 0.002g 5%
Calories 144kcal 35kcal 5%
Vitamin B2 0.102mg 0.057mg 3%
Potassium 237mg 288mg 2%
Choline 13.2mg 2%
Vitamin C 0.2mg 0.5mg 0%
Carbs 2.78g 3.64g 0%
Net carbs 0.48g 3.64g N/A
Sugar 3.64g N/A
Vitamin A 4µg 0%
Vitamin B5 0.133mg 0.118mg 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 0.001g N/A
Omega-3 - DHA 0.002g N/A

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%

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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.