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  6. Tofu vs. Shark fin soup

Tofu vs. Shark fin soup — In-Depth Nutrition Comparison

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What are the main differences between tofu and shark fin soup?

  • Tofu is richer in calcium, manganese, copper, phosphorus, iron, magnesium, vitamin B1, and fiber, yet shark fin soup is richer in vitamin B12.
  • Tofu's daily need coverage for calcium is 67% higher.
  • Tofu contains less sodium.

We used Tofu, raw, firm, prepared with calcium sulfate and Soup, shark fin, restaurant-prepared types in this comparison.

Infographic

Tofu vs Shark fin soup 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
10
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 5% 3% 4.7% 35% 36% 22% 9% 65% 3.1% 0%
Contains more MagnesiumMagnesium +728.6%
Contains more CalciumCalcium +6730%
Contains more PotassiumPotassium +347.2%
Contains more IronIron +183%
Contains more CopperCopper +250%
Contains more ZincZinc +91.5%
Contains more PhosphorusPhosphorus +804.8%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +4820.8%
Contains more SeleniumSelenium +∞%

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
5
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 0.33% 0% 0% 0% 6.8% 9% 9.2% 7.8% 6% 24% 0% 6.8% 0%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +485.2%
Contains more Vitamin B2Vitamin B2 +161.5%
Contains more Vitamin B6Vitamin B6 +253.8%
Contains more FolateFolate +222.2%
Contains more Vitamin B3Vitamin B3 +29.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.13mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Shark fin soup DV% diff.
Calcium 683mg 10mg 67%
Manganese 1.181mg 0.024mg 50%
Selenium 17.4µg 32%
Polyunsaturated fat 4.921g 0.341g 31%
Copper 0.378mg 0.108mg 30%
Protein 17.27g 3.2g 28%
Phosphorus 190mg 21mg 24%
Iron 2.66mg 0.94mg 22%
Sodium 14mg 501mg 21%
Magnesium 58mg 7mg 12%
Vitamin B1 0.158mg 0.027mg 11%
Fats 8.72g 2g 10%
Fiber 2.3g 0g 9%
Vitamin B12 0µg 0.19µg 8%
Zinc 1.57mg 0.82mg 7%
Vitamin B6 0.092mg 0.026mg 5%
Potassium 237mg 53mg 5%
Folate 29µg 9µg 5%
Vitamin B2 0.102mg 0.039mg 5%
Calories 144kcal 46kcal 5%
Saturated fat 1.261g 0.501g 3%
Monounsaturated fat 1.925g 0.583g 3%
Vitamin B3 0.381mg 0.493mg 1%
Cholesterol 0mg 2mg 1%
Vitamin C 0.2mg 0.1mg 0%
Carbs 2.78g 3.8g 0%
Net carbs 0.48g 3.8g N/A
Vitamin B5 0.133mg 0.13mg 0%
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 0.086g N/A
Omega-3 - DHA 0.121g N/A
Omega-3 - DPA 0.042g 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
3% 2% 4% 90%
Protein: 3.2 g
Fats: 2 g
Carbs: 3.8 g
Water: 90.13 g
Other: 0.87 g
Contains more ProteinProtein +439.7%
Contains more FatsFats +336%
Contains more OtherOther +60.9%
Contains more CarbsCarbs +36.7%
Contains more WaterWater +29.1%

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
35% 41% 24%
Saturated fat: Sat. Fat 0.501 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 0.341 g
Contains more Mono. FatMonounsaturated fat +230.2%
Contains more Poly. FatPolyunsaturated fat +1343.1%
Contains less Sat. FatSaturated fat -60.3%

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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. Shark fin soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174532/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.