Tofu vs. Mussels — In-Depth Nutrition Comparison
Compare
Differences between tofu and mussels
- Tofu has more calcium and copper, while mussels has more vitamin B12, manganese, selenium, iron, vitamin B2, vitamin B3, and vitamin B5.
- Mussels's daily need coverage for vitamin B12 is 1000% higher.
- Mussels contains 21 times less calcium than tofu. Tofu contains 683mg of calcium, while mussels contains 33mg.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of mussels is 50.
The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Mollusks, mussel, blue, cooked, moist heat.
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.
| Contains more MagnesiumMagnesium | +56.8% |
| Contains more CalciumCalcium | +1969.7% |
| Contains more CopperCopper | +153.7% |
| Contains less SodiumSodium | -96.2% |
| Contains more PotassiumPotassium | +13.1% |
| Contains more IronIron | +152.6% |
| Contains more ZincZinc | +70.1% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains more ManganeseManganese | +475.8% |
| Contains more SeleniumSelenium | +414.9% |
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.
| Contains more Vitamin CVitamin C | +6700% |
| Contains more Vitamin B1Vitamin B1 | +89.9% |
| Contains more Vitamin B2Vitamin B2 | +311.8% |
| Contains more Vitamin B3Vitamin B3 | +687.4% |
| Contains more Vitamin B5Vitamin B5 | +614.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +162.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 24µg | 1000% |
| Manganese | 1.181mg | 6.8mg | 244% |
| Selenium | 17.4µg | 89.6µg | 131% |
| Calcium | 683mg | 33mg | 65% |
| Iron | 2.66mg | 6.72mg | 51% |
| Copper | 0.378mg | 0.149mg | 25% |
| Polyunsaturated fat | 4.921g | 1.212g | 25% |
| Vitamin B2 | 0.102mg | 0.42mg | 24% |
| Cholesterol | 0mg | 56mg | 19% |
| Vitamin B3 | 0.381mg | 3mg | 16% |
| Vitamin B5 | 0.133mg | 0.95mg | 16% |
| Vitamin C | 0.2mg | 13.6mg | 15% |
| Sodium | 14mg | 369mg | 15% |
| Phosphorus | 190mg | 285mg | 14% |
| Protein | 17.27g | 23.8g | 13% |
| Folate | 29µg | 76µg | 12% |
| Vitamin B1 | 0.158mg | 0.3mg | 12% |
| Zinc | 1.57mg | 2.67mg | 10% |
| Vitamin A | 91µg | 10% | |
| Fiber | 2.3g | 0g | 9% |
| Fats | 8.72g | 4.48g | 7% |
| Magnesium | 58mg | 37mg | 5% |
| Monounsaturated fat | 1.925g | 1.014g | 2% |
| Carbs | 2.78g | 7.39g | 2% |
| Saturated fat | 1.261g | 0.85g | 2% |
| Calories | 144kcal | 172kcal | 1% |
| Vitamin B6 | 0.092mg | 0.1mg | 1% |
| Potassium | 237mg | 268mg | 1% |
| Net carbs | 0.48g | 7.39g | N/A |
| Tryptophan | 0.235mg | 0.267mg | 0% |
| Threonine | 0.785mg | 1.025mg | 0% |
| Isoleucine | 0.849mg | 1.036mg | 0% |
| Leucine | 1.392mg | 1.676mg | 0% |
| Lysine | 0.883mg | 1.779mg | 0% |
| Methionine | 0.211mg | 0.537mg | 0% |
| Phenylalanine | 0.835mg | 0.853mg | 0% |
| Valine | 0.87mg | 1.04mg | 0% |
| Histidine | 0.431mg | 0.457mg | 0% |
| Omega-3 - EPA | 0.276g | N/A | |
| Omega-3 - DHA | 0.506g | N/A | |
| Omega-3 - DPA | 0.044g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +94.6% |
| Contains more WaterWater | +14.2% |
| Contains more ProteinProtein | +37.8% |
| Contains more CarbsCarbs | +165.8% |
| Contains more OtherOther | +127.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +89.8% |
| Contains more Poly. FatPolyunsaturated fat | +306% |
| Contains less Sat. FatSaturated fat | -32.6% |
