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  6. Tofu vs. Tuna Bluefin

Tofu vs. Tuna Bluefin — In-Depth Nutrition Comparison

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The main differences between tofu and tuna Bluefin

  • Tofu is richer in calcium, manganese, and copper, yet tuna Bluefin is richer in vitamin B12, vitamin B3, selenium, vitamin A, vitamin B6, vitamin B5, and phosphorus.
  • Daily need coverage for vitamin B12 for tuna Bluefin is 453% higher.
  • Tofu contains 68 times more calcium than tuna Bluefin. Tofu contains 683mg of calcium, while tuna Bluefin contains 10mg.
  • Tuna Bluefin has a lower glycemic index than tofu.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Tofu vs Tuna Bluefin 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +6730%
Contains more IronIron +103.1%
Contains more CopperCopper +243.6%
Contains more ZincZinc +103.9%
Contains less SodiumSodium -72%
Contains more ManganeseManganese +5805%
Contains more MagnesiumMagnesium +10.3%
Contains more PotassiumPotassium +36.3%
Contains more PhosphorusPhosphorus +71.6%
Contains more SeleniumSelenium +169%

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +1350%
Contains more Vitamin B1Vitamin B1 +75.9%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +2666.4%
Contains more Vitamin B5Vitamin B5 +930.1%
Contains more Vitamin B6Vitamin B6 +470.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Vitamin A 757µg 84%
Calcium 683mg 10mg 67%
Vitamin B3 0.381mg 10.54mg 63%
Selenium 17.4µg 46.8µg 53%
Manganese 1.181mg 0.02mg 50%
Vitamin B6 0.092mg 0.525mg 33%
Copper 0.378mg 0.11mg 30%
Protein 17.27g 29.91g 25%
Vitamin B5 0.133mg 1.37mg 25%
Polyunsaturated fat 4.921g 1.844g 21%
Phosphorus 190mg 326mg 19%
Iron 2.66mg 1.31mg 17%
Vitamin B2 0.102mg 0.306mg 16%
Cholesterol 0mg 49mg 16%
Vitamin B1 0.158mg 0.278mg 10%
Fiber 2.3g 0g 9%
Zinc 1.57mg 0.77mg 7%
Folate 29µg 2µg 7%
Fats 8.72g 6.28g 4%
Potassium 237mg 323mg 3%
Saturated fat 1.261g 1.612g 2%
Calories 144kcal 184kcal 2%
Sodium 14mg 50mg 2%
Magnesium 58mg 64mg 1%
Carbs 2.78g 0g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Monounsaturated fat 1.925g 2.053g 0%
Tryptophan 0.235mg 0.335mg 0%
Threonine 0.785mg 1.311mg 0%
Isoleucine 0.849mg 1.378mg 0%
Leucine 1.392mg 2.431mg 0%
Lysine 0.883mg 2.747mg 0%
Methionine 0.211mg 0.885mg 0%
Phenylalanine 0.835mg 1.168mg 0%
Valine 0.87mg 1.541mg 0%
Histidine 0.431mg 0.88mg 0%
Omega-3 - EPA 0.363g N/A
Omega-3 - DHA 1.141g N/A
Omega-3 - DPA 0.16g 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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more FatsFats +38.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.2%
Contains more ProteinProtein +73.2%
Contains more OtherOther +237.1%

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -21.8%
Contains more Poly. FatPolyunsaturated fat +166.9%
~equal in Monounsaturated fat ~2.053g

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.