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Tofu vs. Fish sandwich — In-Depth Nutrition Comparison

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Differences between tofu and fish sandwiches

  • Tofu has more calcium, manganese, copper, iron, phosphorus, and zinc, while fish sandwiches have more vitamin B12 and vitamin B3.
  • Tofu's daily need coverage for calcium is 65% higher.
  • Fish sandwiches contain 5 times less copper than tofu. Tofu contains 0.378mg of copper, while fish sandwiches contain 0.075mg.
  • The amount of sodium in tofu is lower.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of fish sandwiches is 56.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Fast foods, fish sandwich, with tartar sauce.

Infographic

Tofu vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +132%
Contains more CalciumCalcium +1745.9%
Contains more PotassiumPotassium +15%
Contains more IronIron +77.3%
Contains more CopperCopper +404%
Contains more ZincZinc +220.4%
Contains more PhosphorusPhosphorus +63.8%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +347.3%
~equal in Selenium ~18µg

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
1
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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin B6Vitamin B6 +31.4%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +32.9%
Contains more Vitamin B2Vitamin B2 +37.3%
Contains more Vitamin B3Vitamin B3 +464.3%
Contains more Vitamin B5Vitamin B5 +178.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +58.6%

All nutrients comparison - raw data values

Nutrient Tofu Fish sandwich DV% diff.
Calcium 683mg 37mg 65%
Manganese 1.181mg 0.264mg 40%
Copper 0.378mg 0.075mg 34%
Vitamin B12 0µg 0.68µg 28%
Sodium 14mg 602mg 26%
Iron 2.66mg 1.5mg 15%
Protein 17.27g 10.29g 14%
Cholesterol 0mg 35mg 12%
Phosphorus 190mg 116mg 11%
Vitamin B3 0.381mg 2.15mg 11%
Vitamin K 13.6µg 11%
Zinc 1.57mg 0.49mg 10%
Polyunsaturated fat 4.921g 6.257g 9%
Magnesium 58mg 25mg 8%
Carbs 2.78g 26.69g 8%
Fats 8.72g 12.45g 6%
Calories 144kcal 257kcal 6%
Fiber 2.3g 1g 5%
Vitamin B5 0.133mg 0.37mg 5%
Choline 28.9mg 5%
Folate 29µg 46µg 4%
Vitamin E 0.55mg 4%
Vitamin B1 0.158mg 0.21mg 4%
Saturated fat 1.261g 1.949g 3%
Vitamin B2 0.102mg 0.14mg 3%
Monounsaturated fat 1.925g 2.595g 2%
Fructose 1.47g 2%
Vitamin B6 0.092mg 0.07mg 2%
Vitamin C 0.2mg 1.8mg 2%
Selenium 17.4µg 18µg 1%
Vitamin A 6µg 1%
Potassium 237mg 206mg 1%
Vitamin D 0IU 9IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 0.48g 25.69g N/A
Sugar 3.53g N/A
Trans fat 0g 0.08g N/A
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 0.029g N/A
Omega-3 - DHA 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +67.8%
Contains more WaterWater +44.2%
Contains more FatsFats +42.8%
Contains more CarbsCarbs +860.1%
Contains more OtherOther +52.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -35.3%
Contains more Mono. FatMonounsaturated fat +34.8%
Contains more Poly. FatPolyunsaturated fat +27.1%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.