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  6. Tuna salad vs. Tofu

Tuna salad vs. Tofu — In-Depth Nutrition Comparison

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The main differences between tuna salad and tofu

  • Tuna salad is richer in vitamin B12, selenium, and vitamin B3, yet tofu is richer in calcium, manganese, copper, iron, vitamin B1, and magnesium.
  • Daily need coverage for calcium for tofu is 67% higher.
  • Tofu contains less sodium.

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

Infographic

Tuna salad vs Tofu infographic
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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.
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%
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%
Contains more SeleniumSelenium +136.8%
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%
~equal in Phosphorus ~190mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
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%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +1658.5%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tuna salad Tofu DV% diff.
Calcium 17mg 683mg 67%
Manganese 0.04mg 1.181mg 50%
Vitamin B12 1.2µg 0µg 50%
Selenium 41.2µg 17.4µg 43%
Vitamin B3 6.7mg 0.381mg 39%
Copper 0.145mg 0.378mg 26%
Iron 1mg 2.66mg 21%
Sodium 402mg 14mg 17%
Vitamin B1 0.031mg 0.158mg 11%
Magnesium 19mg 58mg 9%
Fiber 0g 2.3g 9%
Zinc 0.56mg 1.57mg 9%
Polyunsaturated fat 4.122g 4.921g 5%
Folate 8µg 29µg 5%
Cholesterol 13mg 0mg 4%
Vitamin B5 0.26mg 0.133mg 3%
Vitamin A 24µg 3%
Monounsaturated fat 2.887g 1.925g 2%
Calories 187kcal 144kcal 2%
Vitamin B2 0.07mg 0.102mg 2%
Protein 16.04g 17.27g 2%
Phosphorus 178mg 190mg 2%
Potassium 178mg 237mg 2%
Carbs 9.41g 2.78g 2%
Vitamin C 2.2mg 0.2mg 2%
Vitamin B6 0.081mg 0.092mg 1%
Saturated fat 1.544g 1.261g 1%
Fats 9.26g 8.72g 1%
Net carbs 9.41g 0.48g N/A
Tryptophan 0.18mg 0.235mg 0%
Threonine 0.701mg 0.785mg 0%
Isoleucine 0.739mg 0.849mg 0%
Leucine 1.293mg 1.392mg 0%
Lysine 1.457mg 0.883mg 0%
Methionine 0.47mg 0.211mg 0%
Phenylalanine 0.626mg 0.835mg 0%
Valine 0.824mg 0.87mg 0%
Histidine 0.467mg 0.431mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +238.5%
Contains more OtherOther +52.1%
Contains more WaterWater +10.6%
~equal in Protein ~17.27g
~equal in Fats ~8.72g

Fat Type Comparison

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

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.