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  6. Tofu vs. Haddock

Tofu vs. Haddock — In-Depth Nutrition Comparison

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Significant differences between tofu and haddock

  • Tofu has more calcium, manganese, copper, and iron; however, haddock is richer in vitamin B12, selenium, vitamin B3, vitamin B6, and phosphorus.
  • Haddock covers your daily vitamin B12 needs 89% more than tofu.
  • Haddock has 91 times less manganese than tofu. Tofu has 1.181mg of manganese, while haddock has 0.013mg.
  • Tofu has a higher glycemic index. The glycemic index of tofu is 15, while the glycemic index of haddock is 0.

Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Fish, haddock, cooked, dry heat.

Infographic

Tofu vs Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Contains more MagnesiumMagnesium +123.1%
Contains more CalciumCalcium +4778.6%
Contains more IronIron +1166.7%
Contains more CopperCopper +1353.8%
Contains more ZincZinc +292.5%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +8984.6%
Contains more PotassiumPotassium +48.1%
Contains more PhosphorusPhosphorus +46.3%
Contains more SeleniumSelenium +82.2%

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +587%
Contains more Vitamin B2Vitamin B2 +47.8%
Contains more FolateFolate +123.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +981.1%
Contains more Vitamin B5Vitamin B5 +271.4%
Contains more Vitamin B6Vitamin B6 +255.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Haddock DV% diff.
Vitamin B12 0µg 2.13µg 89%
Calcium 683mg 14mg 67%
Manganese 1.181mg 0.013mg 51%
Copper 0.378mg 0.026mg 39%
Polyunsaturated fat 4.921g 0.204g 31%
Iron 2.66mg 0.21mg 31%
Selenium 17.4µg 31.7µg 26%
Vitamin B3 0.381mg 4.119mg 23%
Cholesterol 0mg 66mg 22%
Vitamin B6 0.092mg 0.327mg 18%
Choline 79.6mg 14%
Fats 8.72g 0.55g 13%
Phosphorus 190mg 278mg 13%
Sodium 14mg 261mg 11%
Vitamin B1 0.158mg 0.023mg 11%
Zinc 1.57mg 0.4mg 11%
Fiber 2.3g 0g 9%
Magnesium 58mg 26mg 8%
Vitamin B5 0.133mg 0.494mg 7%
Protein 17.27g 19.99g 5%
Saturated fat 1.261g 0.111g 5%
Monounsaturated fat 1.925g 0.074g 5%
Vitamin E 0.55mg 4%
Folate 29µg 13µg 4%
Calories 144kcal 90kcal 3%
Vitamin B2 0.102mg 0.069mg 3%
Vitamin D 0µg 0.6µg 3%
Potassium 237mg 351mg 3%
Vitamin D 0IU 23IU 3%
Vitamin A 21µg 2%
Carbs 2.78g 0g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.005g N/A
Tryptophan 0.235mg 0.26mg 0%
Threonine 0.785mg 1.015mg 0%
Isoleucine 0.849mg 1.067mg 0%
Leucine 1.392mg 1.882mg 0%
Lysine 0.883mg 2.126mg 0%
Methionine 0.211mg 0.686mg 0%
Phenylalanine 0.835mg 0.904mg 0%
Valine 0.87mg 1.193mg 0%
Histidine 0.431mg 0.682mg 0%
Omega-3 - EPA 0.051g N/A
Omega-3 - DHA 0.109g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.001g 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% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more FatsFats +1485.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-836.8%
Contains more ProteinProtein +15.7%
Contains more WaterWater +14.1%

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
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains more Mono. FatMonounsaturated fat +2501.4%
Contains more Poly. FatPolyunsaturated fat +2312.3%
Contains less Sat. FatSaturated fat -91.2%

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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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.