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  6. Tofu vs. Halibut raw

Tofu vs. Halibut raw — In-Depth Nutrition Comparison

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The main differences between tofu and halibut raw

  • Tofu is richer in calcium, manganese, copper, iron, and zinc, yet halibut raw is richer in vitamin D, vitamin B12, selenium, and vitamin B6.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Tofu contains 228 times more calcium than halibut raw. Tofu contains 683mg of calcium, while halibut raw contains 3mg.
  • Halibut raw has a lower glycemic index than tofu.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Fish, halibut, Greenland, raw.

Infographic

Tofu vs Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +123.1%
Contains more CalciumCalcium +22666.7%
Contains more IronIron +303%
Contains more CopperCopper +1160%
Contains more ZincZinc +292.5%
Contains more PhosphorusPhosphorus +15.9%
Contains less SodiumSodium -82.5%
Contains more ManganeseManganese +9741.7%
Contains more PotassiumPotassium +13.1%
Contains more SeleniumSelenium +109.8%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +163.3%
Contains more Vitamin B2Vitamin B2 +27.5%
Contains more FolateFolate +2800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +293.7%
Contains more Vitamin B5Vitamin B5 +88%
Contains more Vitamin B6Vitamin B6 +356.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Halibut raw DV% diff.
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Calcium 683mg 3mg 68%
Manganese 1.181mg 0.012mg 51%
Vitamin B12 0µg 1µg 42%
Copper 0.378mg 0.03mg 39%
Selenium 17.4µg 36.5µg 35%
Iron 2.66mg 0.66mg 25%
Vitamin B6 0.092mg 0.42mg 25%
Polyunsaturated fat 4.921g 1.367g 24%
Monounsaturated fat 1.925g 8.378g 16%
Cholesterol 0mg 46mg 15%
Choline 61.8mg 11%
Zinc 1.57mg 0.4mg 11%
Fiber 2.3g 0g 9%
Fats 8.72g 13.84g 8%
Magnesium 58mg 26mg 8%
Vitamin B1 0.158mg 0.06mg 8%
Vitamin B3 0.381mg 1.5mg 7%
Folate 29µg 1µg 7%
Protein 17.27g 14.37g 6%
Vitamin E 0.73mg 5%
Saturated fat 1.261g 2.419g 5%
Phosphorus 190mg 164mg 4%
Sodium 14mg 80mg 3%
Calories 144kcal 186kcal 2%
Vitamin B2 0.102mg 0.08mg 2%
Vitamin B5 0.133mg 0.25mg 2%
Vitamin A 14µg 2%
Potassium 237mg 268mg 1%
Carbs 2.78g 0g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.235mg 0.161mg 0%
Threonine 0.785mg 0.63mg 0%
Isoleucine 0.849mg 0.662mg 0%
Leucine 1.392mg 1.168mg 0%
Lysine 0.883mg 1.32mg 0%
Methionine 0.211mg 0.425mg 0%
Phenylalanine 0.835mg 0.561mg 0%
Valine 0.87mg 0.74mg 0%
Histidine 0.431mg 0.423mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +20.2%
Contains more CarbsCarbs +∞%
Contains more FatsFats +58.7%
~equal in Water ~70.27g
~equal in Other ~1.52g

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -47.9%
Contains more Poly. FatPolyunsaturated fat +260%
Contains more Mono. FatMonounsaturated fat +335.2%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.