Tuna vs. Tofu — In-Depth Nutrition Comparison
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What are the differences between tuna and tofu?
- Tuna is higher in selenium, vitamin B3, vitamin B12, vitamin B6, and phosphorus, yet tofu is higher in calcium, manganese, copper, and iron.
- Tuna's daily need coverage for selenium is 165% more.
- The amount of cholesterol in tofu is lower.
- The glycemic index of tuna is lower.
We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Tofu, raw, firm, prepared with calcium sulfate types in this article.
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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.
| Contains more PotassiumPotassium | +122.4% |
| Contains more PhosphorusPhosphorus | +75.3% |
| Contains more SeleniumSelenium | +521.8% |
| Contains more MagnesiumMagnesium | +38.1% |
| Contains more CalciumCalcium | +16975% |
| Contains more IronIron | +189.1% |
| Contains more CopperCopper | +779.1% |
| Contains more ZincZinc | +248.9% |
| Contains less SodiumSodium | -74.1% |
| Contains more ManganeseManganese | +8984.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +34.3% |
| Contains more Vitamin B3Vitamin B3 | +5692.7% |
| Contains more Vitamin B5Vitamin B5 | +151.1% |
| Contains more Vitamin B6Vitamin B6 | +1028.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.9% |
| Contains more FolateFolate | +1350% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +68.8% |
| Contains more FatsFats | +1378% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~69.83g
~equal in
Other
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.7% |
| Contains more Mono. FatMonounsaturated fat | +1294.9% |
| Contains more Poly. FatPolyunsaturated fat | +2712% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 108.2µg | 17.4µg | 165% |
| Vitamin B3 | 22.07mg | 0.381mg | 136% |
| Vitamin B12 | 2.35µg | 0µg | 98% |
| Vitamin B6 | 1.038mg | 0.092mg | 73% |
| Calcium | 4mg | 683mg | 68% |
| Manganese | 0.013mg | 1.181mg | 51% |
| Copper | 0.043mg | 0.378mg | 37% |
| Polyunsaturated fat | 0.175g | 4.921g | 32% |
| Protein | 29.15g | 17.27g | 24% |
| Iron | 0.92mg | 2.66mg | 22% |
| Phosphorus | 333mg | 190mg | 20% |
| Cholesterol | 47mg | 0mg | 16% |
| Choline | 77.6mg | 14% | |
| Fats | 0.59g | 8.72g | 13% |
| Vitamin D | 82IU | 0IU | 10% |
| Vitamin D | 2µg | 0µg | 10% |
| Zinc | 0.45mg | 1.57mg | 10% |
| Fiber | 0g | 2.3g | 9% |
| Potassium | 527mg | 237mg | 9% |
| Folate | 2µg | 29µg | 7% |
| Saturated fat | 0.205g | 1.261g | 5% |
| Magnesium | 42mg | 58mg | 4% |
| Vitamin B5 | 0.334mg | 0.133mg | 4% |
| Monounsaturated fat | 0.138g | 1.925g | 4% |
| Vitamin B2 | 0.137mg | 0.102mg | 3% |
| Sodium | 54mg | 14mg | 2% |
| Vitamin A | 22µg | 2% | |
| Vitamin E | 0.29mg | 2% | |
| Vitamin B1 | 0.134mg | 0.158mg | 2% |
| Calories | 130kcal | 144kcal | 1% |
| Carbs | 0g | 2.78g | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 0g | 0.48g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.02g | 0g | N/A |
| Tryptophan | 0.313mg | 0.235mg | 0% |
| Threonine | 1.224mg | 0.785mg | 0% |
| Isoleucine | 1.287mg | 0.849mg | 0% |
| Leucine | 2.27mg | 1.392mg | 0% |
| Lysine | 2.565mg | 0.883mg | 0% |
| Methionine | 0.827mg | 0.211mg | 0% |
| Phenylalanine | 1.091mg | 0.835mg | 0% |
| Valine | 1.438mg | 0.87mg | 0% |
| Histidine | 0.822mg | 0.431mg | 0% |
| Omega-3 - EPA | 0.015g | N/A | |
| Omega-3 - DHA | 0.105g | N/A | |
| Omega-3 - DPA | 0.005g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
86%
9%
Minerals Daily Need Coverage Score
88%
87%
Comparison summary
Which food is lower in Saturated fat?
Tuna is lower in Saturated fat (difference - 1.056g)
Which food is lower in glycemic index?
Tuna is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Tuna is relatively richer in vitamins
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 40mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.