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  6. Tofu vs. Tuna salad

Tofu vs. Tuna salad — In-Depth Nutrition Comparison

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The main differences between tofu and tuna salad

  • Tofu is richer in calcium, manganese, copper, iron, vitamin B1, and magnesium, yet tuna salad is richer in vitamin B12, selenium, and vitamin B3.
  • Daily need coverage for calcium for tofu is 67% higher.
  • Tofu contains 30 times more manganese than tuna salad. Tofu contains 1.181mg of manganese, while tuna salad contains 0.04mg.
  • Tofu contains less sodium.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Fish, tuna salad.

Infographic

Tofu vs Tuna salad 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
8
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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +205.3%
Contains more CalciumCalcium +3917.6%
Contains more PotassiumPotassium +33.1%
Contains more IronIron +166%
Contains more CopperCopper +160.7%
Contains more ZincZinc +180.4%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +2852.5%
Contains more SeleniumSelenium +136.8%
~equal in Phosphorus ~178mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin B1Vitamin B1 +409.7%
Contains more Vitamin B2Vitamin B2 +45.7%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more FolateFolate +262.5%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin B3Vitamin B3 +1658.5%
Contains more Vitamin B5Vitamin B5 +95.5%
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 salad DV% diff.
Calcium 683mg 17mg 67%
Manganese 1.181mg 0.04mg 50%
Vitamin B12 0µg 1.2µg 50%
Selenium 17.4µg 41.2µg 43%
Vitamin B3 0.381mg 6.7mg 39%
Copper 0.378mg 0.145mg 26%
Iron 2.66mg 1mg 21%
Sodium 14mg 402mg 17%
Vitamin B1 0.158mg 0.031mg 11%
Magnesium 58mg 19mg 9%
Fiber 2.3g 0g 9%
Zinc 1.57mg 0.56mg 9%
Polyunsaturated fat 4.921g 4.122g 5%
Folate 29µg 8µg 5%
Cholesterol 0mg 13mg 4%
Vitamin B5 0.133mg 0.26mg 3%
Vitamin A 24µg 3%
Monounsaturated fat 1.925g 2.887g 2%
Calories 144kcal 187kcal 2%
Vitamin B2 0.102mg 0.07mg 2%
Protein 17.27g 16.04g 2%
Phosphorus 190mg 178mg 2%
Potassium 237mg 178mg 2%
Carbs 2.78g 9.41g 2%
Vitamin C 0.2mg 2.2mg 2%
Vitamin B6 0.092mg 0.081mg 1%
Saturated fat 1.261g 1.544g 1%
Fats 8.72g 9.26g 1%
Net carbs 0.48g 9.41g N/A
Tryptophan 0.235mg 0.18mg 0%
Threonine 0.785mg 0.701mg 0%
Isoleucine 0.849mg 0.739mg 0%
Leucine 1.392mg 1.293mg 0%
Lysine 0.883mg 1.457mg 0%
Methionine 0.211mg 0.47mg 0%
Phenylalanine 0.835mg 0.626mg 0%
Valine 0.87mg 0.824mg 0%
Histidine 0.431mg 0.467mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +238.5%
Contains more OtherOther +52.1%
~equal in Protein ~16.04g
~equal in Fats ~9.26g
~equal in Water ~63.16g

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -18.3%
Contains more Poly. FatPolyunsaturated fat +19.4%
Contains more Mono. FatMonounsaturated fat +50%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.