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  6. Tofu vs. Sockeye salmon

Tofu vs. Sockeye salmon — In-Depth Nutrition Comparison

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Important differences between tofu and sockeye salmon

  • Tofu has more calcium, manganese, copper, and iron; however, sockeye salmon has more vitamin B12, vitamin D, vitamin B3, vitamin B6, selenium, and vitamin B5.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% more.
  • Tofu has 91 times more manganese than sockeye salmon. Tofu has 1.181mg of manganese, while sockeye salmon has 0.013mg.
  • Tofu has a higher glycemic index than sockeye salmon.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Tofu vs Sockeye 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
7
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +6109.1%
Contains more IronIron +411.5%
Contains more CopperCopper +397.4%
Contains more ZincZinc +185.5%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +8984.6%
Contains more PotassiumPotassium +84%
Contains more PhosphorusPhosphorus +60.5%
Contains more SeleniumSelenium +104%

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
2
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +314.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +141.2%
Contains more Vitamin B3Vitamin B3 +2557%
Contains more Vitamin B5Vitamin B5 +857.9%
Contains more Vitamin B6Vitamin B6 +798.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.157mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +56.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +125.8%
Contains more ProteinProtein +53.3%
~equal in Water ~67.33g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Poly. FatPolyunsaturated fat +270.8%
Contains less Sat. FatSaturated fat -23.2%
~equal in Monounsaturated fat ~1.864g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Sockeye salmon
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Calcium 683mg 11mg 67%
Vitamin B3 0.381mg 10.123mg 61%
Vitamin B6 0.092mg 0.827mg 57%
Manganese 1.181mg 0.013mg 51%
Copper 0.378mg 0.076mg 34%
Selenium 17.4µg 35.5µg 33%
Iron 2.66mg 0.52mg 27%
Polyunsaturated fat 4.921g 1.327g 24%
Vitamin B5 0.133mg 1.274mg 23%
Choline 112.6mg 20%
Cholesterol 0mg 61mg 20%
Protein 17.27g 26.48g 18%
Phosphorus 190mg 305mg 16%
Vitamin B2 0.102mg 0.246mg 11%
Zinc 1.57mg 0.55mg 9%
Fiber 2.3g 0g 9%
Vitamin E 0.99mg 7%
Vitamin A 58µg 6%
Potassium 237mg 436mg 6%
Folate 29µg 7µg 6%
Fats 8.72g 5.57g 5%
Magnesium 58mg 36mg 5%
Sodium 14mg 92mg 3%
Saturated fat 1.261g 0.969g 1%
Calories 144kcal 156kcal 1%
Carbs 2.78g 0g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Vitamin B1 0.158mg 0.157mg 0%
Vitamin K 0.1µg 0%
Trans fat 0g 0.023g N/A
Monounsaturated fat 1.925g 1.864g 0%
Tryptophan 0.235mg 0.335mg 0%
Threonine 0.785mg 1.247mg 0%
Isoleucine 0.849mg 1.274mg 0%
Leucine 1.392mg 2.185mg 0%
Lysine 0.883mg 2.574mg 0%
Methionine 0.211mg 0.858mg 0%
Phenylalanine 0.835mg 1.086mg 0%
Valine 0.87mg 1.461mg 0%
Histidine 0.431mg 0.711mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Tofu
113%
Sockeye salmon
Minerals Daily Need Coverage Score
87%
Tofu
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 61mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 78mg)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $13)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 0.292g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.