Tofu vs. Roe — In-Depth Nutrition Comparison
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Summary of differences between tofu and roe
- Tofu has more calcium, manganese, copper, and iron; however, roe is higher in vitamin B12, vitamin B2, selenium, phosphorus, and vitamin B5.
- Roe covers your daily need for vitamin B12, 481% more than tofu.
- Tofu has 91 times more manganese than roe. While tofu has 1.181mg of manganese, roe has only 0.013mg.
- The glycemic index of roe is higher.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Fish, roe, mixed species, cooked, dry heat.
Infographic
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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 | +123.1% |
| Contains more CalciumCalcium | +2339.3% |
| Contains more IronIron | +245.5% |
| Contains more CopperCopper | +195.3% |
| Contains more ZincZinc | +22.7% |
| Contains less SodiumSodium | -88% |
| Contains more ManganeseManganese | +8984.6% |
| Contains more PotassiumPotassium | +19.4% |
| Contains more PhosphorusPhosphorus | +171.1% |
| Contains more SeleniumSelenium | +197.1% |
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 | +8100% |
| Contains more Vitamin B1Vitamin B1 | +75.3% |
| Contains more Vitamin B2Vitamin B2 | +830.4% |
| Contains more Vitamin B3Vitamin B3 | +475.3% |
| Contains more Vitamin B5Vitamin B5 | +767.7% |
| Contains more Vitamin B6Vitamin B6 | +101.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +217.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 11.54µg | 481% |
| Cholesterol | 0mg | 479mg | 160% |
| Calcium | 683mg | 28mg | 66% |
| Vitamin B2 | 0.102mg | 0.949mg | 65% |
| Selenium | 17.4µg | 51.7µg | 62% |
| Manganese | 1.181mg | 0.013mg | 51% |
| Phosphorus | 190mg | 515mg | 46% |
| Copper | 0.378mg | 0.128mg | 28% |
| Iron | 2.66mg | 0.77mg | 24% |
| Protein | 17.27g | 28.62g | 23% |
| Vitamin B5 | 0.133mg | 1.154mg | 20% |
| Vitamin C | 0.2mg | 16.4mg | 18% |
| Folate | 29µg | 92µg | 16% |
| Vitamin B3 | 0.381mg | 2.192mg | 11% |
| Vitamin A | 91µg | 10% | |
| Vitamin B1 | 0.158mg | 0.277mg | 10% |
| Polyunsaturated fat | 4.921g | 3.404g | 10% |
| Fiber | 2.3g | 0g | 9% |
| Magnesium | 58mg | 26mg | 8% |
| Vitamin B6 | 0.092mg | 0.185mg | 7% |
| Sodium | 14mg | 117mg | 4% |
| Saturated fat | 1.261g | 1.866g | 3% |
| Calories | 144kcal | 204kcal | 3% |
| Zinc | 1.57mg | 1.28mg | 3% |
| Potassium | 237mg | 283mg | 1% |
| Monounsaturated fat | 1.925g | 2.129g | 1% |
| Fats | 8.72g | 8.23g | 1% |
| Carbs | 2.78g | 1.92g | 0% |
| Net carbs | 0.48g | 1.92g | N/A |
| Tryptophan | 0.235mg | 0.375mg | 0% |
| Threonine | 0.785mg | 1.305mg | 0% |
| Isoleucine | 0.849mg | 1.465mg | 0% |
| Leucine | 1.392mg | 2.509mg | 0% |
| Lysine | 0.883mg | 2.179mg | 0% |
| Methionine | 0.211mg | 0.71mg | 0% |
| Phenylalanine | 0.835mg | 1.401mg | 0% |
| Valine | 0.87mg | 1.676mg | 0% |
| Histidine | 0.431mg | 0.778mg | 0% |
| Omega-3 - EPA | 1.26g | N/A | |
| Omega-3 - DHA | 1.747g | N/A | |
| Omega-3 - DPA | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +44.8% |
| Contains more WaterWater | +19.1% |
| Contains more ProteinProtein | +65.7% |
| Contains more OtherOther | +85.7% |
~equal in
Fats
~8.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.4% |
| Contains more Poly. FatPolyunsaturated fat | +44.6% |
| Contains more Mono. FatMonounsaturated fat | +10.6% |
