Tofu vs. Squid — In-Depth Nutrition Comparison
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A recap on differences between tofu and squid
- Tofu is higher in calcium and manganese, yet squid is higher in vitamin B12, selenium, vitamin B2, iron, copper, and phosphorus.
- Squid covers your daily vitamin B12 needs 225% more than tofu.
- Tofu contains 6 times more manganese than squid. While tofu contains 1.181mg of manganese, squid contains only 0.209mg.
- The amount of sodium in tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Mollusks, cuttlefish, mixed species, cooked, moist heat.
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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.
| Contains more CalciumCalcium | +279.4% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +465.1% |
| Contains more PotassiumPotassium | +168.8% |
| Contains more IronIron | +307.5% |
| Contains more CopperCopper | +164% |
| Contains more ZincZinc | +120.4% |
| Contains more PhosphorusPhosphorus | +205.3% |
| Contains more SeleniumSelenium | +414.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +829.4% |
| Contains more FolateFolate | +20.8% |
| Contains more Vitamin CVitamin C | +4150% |
| Contains more Vitamin B2Vitamin B2 | +1595.1% |
| Contains more Vitamin B3Vitamin B3 | +474.5% |
| Contains more Vitamin B5Vitamin B5 | +576.7% |
| Contains more Vitamin B6Vitamin B6 | +193.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 5.4µg | 225% |
| Selenium | 17.4µg | 89.6µg | 131% |
| Vitamin B2 | 0.102mg | 1.729mg | 125% |
| Iron | 2.66mg | 10.84mg | 102% |
| Cholesterol | 0mg | 224mg | 75% |
| Copper | 0.378mg | 0.998mg | 69% |
| Phosphorus | 190mg | 580mg | 56% |
| Calcium | 683mg | 180mg | 50% |
| Manganese | 1.181mg | 0.209mg | 42% |
| Sodium | 14mg | 744mg | 32% |
| Polyunsaturated fat | 4.921g | 0.268g | 31% |
| Protein | 17.27g | 32.48g | 30% |
| Vitamin A | 203µg | 23% | |
| Zinc | 1.57mg | 3.46mg | 17% |
| Vitamin B5 | 0.133mg | 0.9mg | 15% |
| Vitamin B6 | 0.092mg | 0.27mg | 14% |
| Potassium | 237mg | 637mg | 12% |
| Vitamin B1 | 0.158mg | 0.017mg | 12% |
| Fats | 8.72g | 1.4g | 11% |
| Vitamin B3 | 0.381mg | 2.189mg | 11% |
| Vitamin C | 0.2mg | 8.5mg | 9% |
| Fiber | 2.3g | 0g | 9% |
| Saturated fat | 1.261g | 0.236g | 5% |
| Monounsaturated fat | 1.925g | 0.162g | 4% |
| Calories | 144kcal | 158kcal | 1% |
| Folate | 29µg | 24µg | 1% |
| Carbs | 2.78g | 1.64g | 0% |
| Net carbs | 0.48g | 1.64g | N/A |
| Magnesium | 58mg | 60mg | 0% |
| Tryptophan | 0.235mg | 0.364mg | 0% |
| Threonine | 0.785mg | 1.398mg | 0% |
| Isoleucine | 0.849mg | 1.414mg | 0% |
| Leucine | 1.392mg | 2.287mg | 0% |
| Lysine | 0.883mg | 2.427mg | 0% |
| Methionine | 0.211mg | 0.733mg | 0% |
| Phenylalanine | 0.835mg | 1.164mg | 0% |
| Valine | 0.87mg | 1.419mg | 0% |
| Histidine | 0.431mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.078g | N/A | |
| Omega-3 - DHA | 0.132g | N/A | |
| Omega-3 - DPA | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +522.9% |
| Contains more CarbsCarbs | +69.5% |
| Contains more WaterWater | +14.3% |
| Contains more ProteinProtein | +88.1% |
| Contains more OtherOther | +140% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1088.3% |
| Contains more Poly. FatPolyunsaturated fat | +1736.2% |
| Contains less Sat. FatSaturated fat | -81.3% |
