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  6. Tofu vs. Frog legs

Tofu vs. Frog legs — In-Depth Nutrition Comparison

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What are the main differences between tofu and frog legs?

  • Tofu is richer in calcium, iron, copper, fiber, magnesium, phosphorus, and selenium, yet frog legs are richer in vitamin B12 and vitamin B2.
  • Tofu's daily need coverage for calcium is 67% higher.
  • Frog legs have a lower glycemic index than tofu.

We used Tofu, raw, firm, prepared with calcium sulfate and Frog legs, raw types in this comparison.

Infographic

Tofu vs Frog legs 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
9
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 14% 5.4% 25% 56% 83% 27% 63% 7.6% 0% 77%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +3694.4%
Contains more IronIron +77.3%
Contains more CopperCopper +51.2%
Contains more ZincZinc +57%
Contains more PhosphorusPhosphorus +29.3%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +23.4%
Contains more PotassiumPotassium +20.3%

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% 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% 5% 20% 3% 35% 58% 23% 0% 28% 50% 0.25% 11% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +12.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +93.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +145.1%
Contains more Vitamin B3Vitamin B3 +215%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Frog legs DV% diff.
Calcium 683mg 18mg 67%
Manganese 1.181mg 51%
Polyunsaturated fat 4.921g 0.102g 32%
Vitamin B12 0µg 0.4µg 17%
Cholesterol 0mg 50mg 17%
Iron 2.66mg 1.5mg 15%
Copper 0.378mg 0.25mg 14%
Fats 8.72g 0.3g 13%
Choline 65mg 12%
Vitamin B2 0.102mg 0.25mg 11%
Magnesium 58mg 20mg 9%
Fiber 2.3g 0g 9%
Vitamin E 1mg 7%
Phosphorus 190mg 147mg 6%
Selenium 17.4µg 14.1µg 6%
Zinc 1.57mg 1mg 5%
Saturated fat 1.261g 0.076g 5%
Vitamin B3 0.381mg 1.2mg 5%
Monounsaturated fat 1.925g 0.053g 5%
Folate 29µg 15µg 4%
Calories 144kcal 73kcal 4%
Vitamin B5 0.133mg 3%
Protein 17.27g 16.4g 2%
Vitamin A 15µg 2%
Vitamin B6 0.092mg 0.12mg 2%
Sodium 14mg 58mg 2%
Vitamin B1 0.158mg 0.14mg 2%
Vitamin D 0µg 0.2µg 1%
Carbs 2.78g 0g 1%
Potassium 237mg 285mg 1%
Vitamin D 0IU 8IU 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Vitamin K 0.1µg 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 0.014g N/A
Omega-3 - DHA 0.02g N/A
Omega-3 - DPA 0.007g 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
16% 82%
Protein: 16.4 g
Fats: 0.3 g
Carbs: 0 g
Water: 81.9 g
Other: 1.4 g
Contains more FatsFats +2806.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.3%
~equal in Protein ~16.4g
~equal in Other ~1.4g

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
33% 23% 44%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +3532.1%
Contains more Poly. FatPolyunsaturated fat +4724.5%
Contains less Sat. FatSaturated fat -94%

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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. Frog legs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168148/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.