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  6. Tofu vs. Shrimp

Tofu vs. Shrimp — In-Depth Nutrition Comparison

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How are tofu and shrimp different?

  • Tofu is richer in iron, calcium, and manganese, while shrimp is higher in selenium, vitamin B12, phosphorus, choline, and vitamin B3.
  • Shrimp covers your daily need for selenium, 74% more than tofu.
  • Tofu contains 17 times more iron than shrimp. Tofu contains 5.36mg of iron, while shrimp contains 0.32mg.
  • Tofu is lower in sodium.
  • Shrimp has a higher glycemic index (50) than tofu (15).

Tofu, raw, regular, prepared with calcium sulfate and Crustaceans, shrimp, mixed species, cooked, moist heat (may have been previously frozen) types were used in this article.

Infographic

Tofu vs Shrimp 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
4
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%
Shrimp
Shrimp
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 15% 12% 86% 44% 131% 124% 6.4% 270%
Contains more CalciumCalcium +284.6%
Contains more IronIron +1575%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1134.7%
Contains more MagnesiumMagnesium +23.3%
Contains more PotassiumPotassium +40.5%
Contains more CopperCopper +33.7%
Contains more ZincZinc +103.8%
Contains more PhosphorusPhosphorus +215.5%
Contains more SeleniumSelenium +456.2%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Shrimp
Shrimp
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 30% 44% 8% 5.5% 50% 31% 56% 208% 1% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +153.1%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +21900%
Contains more Vitamin B3Vitamin B3 +1273.3%
Contains more Vitamin B5Vitamin B5 +663.2%
Contains more Vitamin B6Vitamin B6 +414.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +60%

All nutrients comparison - raw data values

Nutrient Tofu Shrimp DV% diff.
Selenium 8.9µg 49.5µg 74%
Cholesterol 0mg 211mg 70%
Vitamin B12 0µg 1.66µg 69%
Iron 5.36mg 0.32mg 63%
Sodium 7mg 947mg 41%
Phosphorus 97mg 306mg 30%
Protein 8.08g 22.78g 29%
Calcium 350mg 91mg 26%
Manganese 0.605mg 0.049mg 24%
Choline 28.8mg 135.4mg 19%
Vitamin B3 0.195mg 2.678mg 16%
Vitamin E 0.01mg 2.2mg 15%
Vitamin B6 0.047mg 0.242mg 15%
Polyunsaturated fat 2.699g 0.59g 14%
Vitamin A 90µg 10%
Vitamin B5 0.068mg 0.519mg 9%
Zinc 0.8mg 1.63mg 8%
Copper 0.193mg 0.258mg 7%
Fats 4.78g 1.7g 5%
Vitamin B1 0.081mg 0.032mg 4%
Calories 76kcal 119kcal 2%
Magnesium 30mg 37mg 2%
Vitamin B2 0.052mg 0.024mg 2%
Vitamin K 2.4µg 0.4µg 2%
Folate 15µg 24µg 2%
Monounsaturated fat 1.056g 0.361g 2%
Vitamin D* 0 IU 4 IU 1%
Vitamin D 0µg 0.1µg 1%
Potassium 121mg 170mg 1%
Fiber 0.3g 0g 1%
Saturated fat 0.691g 0.521g 1%
Protein per 100 calories 11g 19g N/A
Calories per 10 g protein 94kcal 52kcal N/A
Weight per 100 calories 132g 84g N/A
Unsaturated / Saturated Fat ratio 5.4 1.8 N/A
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 1.52g N/A
Carbs 1.87g 1.52g 0%
Sugar 0.62g 0g N/A
Trans fat 0g 0.035g N/A
Tryptophan 0.12mg 0.26mg 0%
Threonine 0.402mg 0.904mg 0%
Isoleucine 0.435mg 1.05mg 0%
Leucine 0.713mg 1.95mg 0%
Lysine 0.452mg 2.172mg 0%
Methionine 0.108mg 0.665mg 0%
Phenylalanine 0.428mg 0.992mg 0%
Valine 0.446mg 1.067mg 0%
Histidine 0.221mg 0.501mg 0%
Omega-3 - EPA 0g 0.135g N/A
Omega-3 - DHA 0g 0.141g N/A
Omega-3 - DPA 0g 0.012g N/A
Omega-6 - Eicosadienoic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Shrimp
Shrimp
2
23% 2% 72% 2%
Protein: 22.78 g
Fats: 1.7 g
Carbs: 1.52 g
Water: 71.56 g
Other: 2.44 g
Contains more FatsFats +181.2%
Contains more CarbsCarbs +23%
Contains more WaterWater +18.2%
Contains more ProteinProtein +181.9%
Contains more OtherOther +238.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Shrimp
Shrimp
1
35% 25% 40%
Saturated fat: Sat. Fat 0.521 g
Monounsaturated fat: Mono. Fat 0.361 g
Polyunsaturated fat: Poly. Fat 0.59 g
Contains more Mono. FatMonounsaturated fat +192.5%
Contains more Poly. FatPolyunsaturated fat +357.5%
Contains less Sat. FatSaturated fat -24.6%

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/172476/nutrients
  2. Shrimp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171971/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.