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Tofu vs. Swordfish — In-Depth Nutrition Comparison

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What are the differences between tofu and swordfish?

  • Tofu is higher in calcium, manganese, copper, and iron, yet swordfish is higher in vitamin D, selenium, vitamin B12, vitamin B3, and vitamin B6.
  • Swordfish's daily need coverage for vitamin D is 111% more.
  • Tofu has 114 times more calcium than swordfish. While tofu has 683mg of calcium, swordfish has only 6mg.
  • The glycemic index of swordfish is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Fish, swordfish, cooked, dry heat types in this article.

Infographic

Tofu vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +65.7%
Contains more CalciumCalcium +11283.3%
Contains more IronIron +491.1%
Contains more CopperCopper +721.7%
Contains more ZincZinc +101.3%
Contains less SodiumSodium -85.6%
Contains more ManganeseManganese +8984.6%
Contains more PotassiumPotassium +110.5%
Contains more PhosphorusPhosphorus +60%
Contains more SeleniumSelenium +293.7%

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
4
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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +77.5%
Contains more Vitamin B2Vitamin B2 +61.9%
Contains more FolateFolate +1350%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +2328.9%
Contains more Vitamin B5Vitamin B5 +213.5%
Contains more Vitamin B6Vitamin B6 +568.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Swordfish DV% diff.
Selenium 17.4µg 68.5µg 93%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0µg 1.62µg 68%
Calcium 683mg 6mg 68%
Vitamin B3 0.381mg 9.254mg 55%
Manganese 1.181mg 0.013mg 51%
Vitamin B6 0.092mg 0.615mg 40%
Copper 0.378mg 0.046mg 37%
Iron 2.66mg 0.45mg 28%
Cholesterol 0mg 78mg 26%
Polyunsaturated fat 4.921g 1.368g 24%
Vitamin E 2.41mg 16%
Phosphorus 190mg 304mg 16%
Choline 77.5mg 14%
Protein 17.27g 23.45g 12%
Fiber 2.3g 0g 9%
Potassium 237mg 499mg 8%
Zinc 1.57mg 0.78mg 7%
Folate 29µg 2µg 7%
Vitamin B1 0.158mg 0.089mg 6%
Vitamin B5 0.133mg 0.417mg 6%
Magnesium 58mg 35mg 5%
Vitamin A 43µg 5%
Monounsaturated fat 1.925g 3.544g 4%
Sodium 14mg 97mg 4%
Vitamin B2 0.102mg 0.063mg 3%
Saturated fat 1.261g 1.911g 3%
Calories 144kcal 172kcal 1%
Carbs 2.78g 0g 1%
Fats 8.72g 7.93g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.235mg 0.265mg 0%
Threonine 0.785mg 1.035mg 0%
Isoleucine 0.849mg 1.088mg 0%
Leucine 1.392mg 1.919mg 0%
Lysine 0.883mg 2.168mg 0%
Methionine 0.211mg 0.699mg 0%
Phenylalanine 0.835mg 0.922mg 0%
Valine 0.87mg 1.216mg 0%
Histidine 0.431mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +288.9%
Contains more ProteinProtein +35.8%
~equal in Fats ~7.93g
~equal in Water ~68.26g

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -34%
Contains more Poly. FatPolyunsaturated fat +259.7%
Contains more Mono. FatMonounsaturated fat +84.1%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.