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  6. Tofu vs. Shrimp

Tofu vs. Shrimp — In-Depth Nutrition Comparison

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What are the differences between tofu and shrimp?

  • Tofu is higher in calcium, manganese, iron, polyunsaturated fat, and monounsaturated fat, yet shrimp is higher in phosphorus.
  • Shrimp's daily need coverage for cholesterol is 63% more.
  • Tofu has 62 times more polyunsaturated fat than shrimp. While tofu has 4.921g of polyunsaturated fat, shrimp has only 0.079g.
  • The amount of saturated fat in shrimp is lower.
  • The glycemic index of tofu is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Crustaceans, shrimp, cooked (not previously frozen) types in this article.

Infographic

Tofu vs Shrimp 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
6
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%
Shrimp
Shrimp
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 21% 23% 19% 126% 45% 102% 14% 4.3% 0%
Contains more MagnesiumMagnesium +48.7%
Contains more CalciumCalcium +875.7%
Contains more IronIron +421.6%
Contains less SodiumSodium -87.4%
Contains more ManganeseManganese +3478.8%
Contains more SeleniumSelenium +∞%
Contains more PhosphorusPhosphorus +24.7%
~equal in Potassium ~259mg
~equal in Copper ~0.379mg
~equal in Zinc ~1.64mg

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
7
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%
Shrimp
Shrimp
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Shrimp DV% diff.
Cholesterol 0mg 189mg 63%
Calcium 683mg 70mg 61%
Manganese 1.181mg 0.033mg 50%
Polyunsaturated fat 4.921g 0.079g 32%
Selenium 17.4µg 32%
Iron 2.66mg 0.51mg 27%
Vitamin B1 0.158mg 13%
Protein 17.27g 23.98g 13%
Fats 8.72g 0.28g 13%
Fiber 2.3g 9%
Vitamin B2 0.102mg 8%
Phosphorus 190mg 237mg 7%
Vitamin B6 0.092mg 7%
Folate 29µg 7%
Magnesium 58mg 39mg 5%
Saturated fat 1.261g 0.056g 5%
Monounsaturated fat 1.925g 0.048g 5%
Sodium 14mg 111mg 4%
Vitamin B5 0.133mg 3%
Calories 144kcal 99kcal 2%
Vitamin B3 0.381mg 2%
Zinc 1.57mg 1.64mg 1%
Potassium 237mg 259mg 1%
Carbs 2.78g 0.2g 1%
Vitamin C 0.2mg 0%
Net carbs 0.48g 0.2g N/A
Copper 0.378mg 0.379mg 0%
Trans fat 0g 0.002g 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 0.015g N/A
Omega-3 - DHA 0.015g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.018g 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
Shrimp
Shrimp
2
24% 74%
Protein: 23.98 g
Fats: 0.28 g
Carbs: 0.2 g
Water: 74.33 g
Other: 1.21 g
Contains more FatsFats +3014.3%
Contains more CarbsCarbs +1290%
Contains more OtherOther +15.7%
Contains more ProteinProtein +38.9%
~equal in Water ~74.33g

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
Shrimp
Shrimp
1
31% 26% 43%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.048 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +3910.4%
Contains more Poly. FatPolyunsaturated fat +6129.1%
Contains less Sat. FatSaturated fat -95.6%

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. Shrimp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175180/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.