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Tuna Bluefin vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between tuna Bluefin and tofu

  • Tuna Bluefin is higher in vitamin B12, selenium, vitamin B3, vitamin A, vitamin B6, phosphorus, and vitamin B5, yet tofu is higher in iron, calcium, and manganese.
  • Tuna Bluefin covers your daily vitamin B12 needs 453% more than tofu.
  • Tuna Bluefin contains 54 times more vitamin B3 than tofu. While tuna Bluefin contains 10.54mg of vitamin B3, tofu contains only 0.195mg.
  • The glycemic index of tuna Bluefin is lower.

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

Infographic

Tuna Bluefin vs Tofu 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.
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%
Tofu
Tofu
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +166.9%
Contains more PhosphorusPhosphorus +236.1%
Contains more SeleniumSelenium +425.8%
Contains more CalciumCalcium +3400%
Contains more IronIron +309.2%
Contains more CopperCopper +75.5%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +2925%
~equal in Zinc ~0.8mg

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.
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%
Tofu
Tofu
5
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +243.2%
Contains more Vitamin B2Vitamin B2 +488.5%
Contains more Vitamin B3Vitamin B3 +5305.1%
Contains more Vitamin B5Vitamin B5 +1914.7%
Contains more Vitamin B6Vitamin B6 +1017%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +650%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Tofu DV% diff.
Vitamin B12 10.88µg 0µg 453%
Vitamin A 757µg 84%
Selenium 46.8µg 8.9µg 69%
Vitamin B3 10.54mg 0.195mg 65%
Iron 1.31mg 5.36mg 51%
Protein 29.91g 8.08g 44%
Vitamin B6 0.525mg 0.047mg 37%
Calcium 10mg 350mg 34%
Phosphorus 326mg 97mg 33%
Vitamin B5 1.37mg 0.068mg 26%
Manganese 0.02mg 0.605mg 25%
Vitamin B2 0.306mg 0.052mg 20%
Cholesterol 49mg 0mg 16%
Vitamin B1 0.278mg 0.081mg 16%
Copper 0.11mg 0.193mg 9%
Magnesium 64mg 30mg 8%
Polyunsaturated fat 1.844g 2.699g 6%
Potassium 323mg 121mg 6%
Choline 28.8mg 5%
Calories 184kcal 76kcal 5%
Saturated fat 1.612g 0.691g 4%
Folate 2µg 15µg 3%
Fats 6.28g 4.78g 2%
Sodium 50mg 7mg 2%
Vitamin K 2.4µg 2%
Monounsaturated fat 2.053g 1.056g 2%
Fiber 0g 0.3g 1%
Carbs 0g 1.87g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Sugar 0.62g N/A
Zinc 0.77mg 0.8mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.335mg 0.12mg 0%
Threonine 1.311mg 0.402mg 0%
Isoleucine 1.378mg 0.435mg 0%
Leucine 2.431mg 0.713mg 0%
Lysine 2.747mg 0.452mg 0%
Methionine 0.885mg 0.108mg 0%
Phenylalanine 1.168mg 0.428mg 0%
Valine 1.541mg 0.446mg 0%
Histidine 0.88mg 0.221mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - DPA 0.16g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +270.2%
Contains more FatsFats +31.4%
Contains more OtherOther +555.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +94.4%
Contains less Sat. FatSaturated fat -57.1%
Contains more Poly. FatPolyunsaturated fat +46.4%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.