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  6. Tofu vs. Smoked salmon

Tofu vs. Smoked salmon — In-Depth Nutrition Comparison

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Summary of differences between tofu and smoked salmon

  • Tofu has more calcium, manganese, iron, and copper; however, smoked salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, and vitamin B5.
  • Smoked salmon covers your daily need for vitamin B12, 136% more than tofu.
  • Tofu has 69 times more manganese than smoked salmon. While tofu has 1.181mg of manganese, smoked salmon has only 0.017mg.
  • Tofu has less sodium.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Fish, salmon, chinook, smoked.

Infographic

Tofu vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +222.2%
Contains more CalciumCalcium +6109.1%
Contains more PotassiumPotassium +35.4%
Contains more IronIron +212.9%
Contains more CopperCopper +64.3%
Contains more ZincZinc +406.5%
Contains more PhosphorusPhosphorus +15.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +6847.1%
Contains more SeleniumSelenium +86.2%

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
3
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +587%
Contains more FolateFolate +1350%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1138.8%
Contains more Vitamin B5Vitamin B5 +554.1%
Contains more Vitamin B6Vitamin B6 +202.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.101mg

All nutrients comparison - raw data values

Nutrient Tofu Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0µg 17.1µg 86%
Vitamin D 0IU 685IU 86%
Calcium 683mg 11mg 67%
Manganese 1.181mg 0.017mg 51%
Sodium 14mg 672mg 29%
Selenium 17.4µg 32.4µg 27%
Vitamin B3 0.381mg 4.72mg 27%
Polyunsaturated fat 4.921g 0.995g 26%
Iron 2.66mg 0.85mg 23%
Copper 0.378mg 0.23mg 16%
Choline 89mg 16%
Vitamin B5 0.133mg 0.87mg 15%
Vitamin B6 0.092mg 0.278mg 14%
Vitamin B1 0.158mg 0.023mg 11%
Zinc 1.57mg 0.31mg 11%
Magnesium 58mg 18mg 10%
Fiber 2.3g 0g 9%
Vitamin E 1.35mg 9%
Cholesterol 0mg 23mg 8%
Folate 29µg 2µg 7%
Fats 8.72g 4.32g 7%
Phosphorus 190mg 164mg 4%
Vitamin A 26µg 3%
Protein 17.27g 18.28g 2%
Saturated fat 1.261g 0.929g 2%
Potassium 237mg 175mg 2%
Carbs 2.78g 0g 1%
Calories 144kcal 117kcal 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Vitamin B2 0.102mg 0.101mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 1.925g 2.023g 0%
Tryptophan 0.235mg 0.205mg 0%
Threonine 0.785mg 0.801mg 0%
Isoleucine 0.849mg 0.842mg 0%
Leucine 1.392mg 1.486mg 0%
Lysine 0.883mg 1.679mg 0%
Methionine 0.211mg 0.541mg 0%
Phenylalanine 0.835mg 0.714mg 0%
Valine 0.87mg 0.942mg 0%
Histidine 0.431mg 0.538mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +101.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +285.7%
~equal in Protein ~18.28g
~equal in Water ~72g

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Poly. FatPolyunsaturated fat +394.6%
Contains less Sat. FatSaturated fat -26.3%
~equal in Monounsaturated fat ~2.023g

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.