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  6. Tofu vs. Salmon

Tofu vs. Salmon — In-Depth Nutrition Comparison

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Summary of differences between tofu and salmon

  • Tofu has more calcium, manganese, copper, and iron; however, salmon is higher in vitamin B12, vitamin D*, vitamin B3, selenium, vitamin B6, and vitamin B5.
  • Salmon covers your daily need for vitamin B12, 117% more than tofu.
  • Tofu has 74 times more manganese than salmon. While tofu has 1.181mg of manganese, salmon has only 0.016mg.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Tofu vs Salmon 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
7
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%
Salmon
Salmon
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more MagnesiumMagnesium +93.3%
Contains more CalciumCalcium +4453.3%
Contains more IronIron +682.4%
Contains more CopperCopper +671.4%
Contains more ZincZinc +265.1%
Contains less SodiumSodium -77%
Contains more ManganeseManganese +7281.3%
Contains more PotassiumPotassium +62%
Contains more PhosphorusPhosphorus +32.6%
Contains more SeleniumSelenium +137.9%

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
0
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Salmon
Salmon
12
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 12% 197% 23% 23% 85% 31% 151% 89% 149% 350% 0.25% 26%
Contains more Vitamin CVitamin C +1750%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +115.2%
Contains more Vitamin B2Vitamin B2 +32.4%
Contains more Vitamin B3Vitamin B3 +2011.5%
Contains more Vitamin B5Vitamin B5 +1009%
Contains more Vitamin B6Vitamin B6 +603.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +17.2%

All nutrients comparison - raw data values

Nutrient Tofu Salmon DV% diff.
Vitamin B12 0µg 2.8µg 117%
Calcium 683mg 15mg 67%
Vitamin D* 0 IU 526 IU 66%
Vitamin D 0µg 13.1µg 66%
Manganese 1.181mg 0.016mg 51%
Vitamin B3 0.381mg 8.045mg 48%
Selenium 17.4µg 41.4µg 44%
Vitamin B6 0.092mg 0.647mg 43%
Copper 0.378mg 0.049mg 37%
Iron 2.66mg 0.34mg 29%
Vitamin B5 0.133mg 1.475mg 27%
Cholesterol 0mg 63mg 21%
Choline 90.5mg 16%
Vitamin B1 0.158mg 0.34mg 15%
Protein 17.27g 22.1g 10%
Zinc 1.57mg 0.43mg 10%
Fiber 2.3g 0g 9%
Phosphorus 190mg 252mg 9%
Vitamin A 69µg 8%
Vitamin E 1.14mg 8%
Magnesium 58mg 30mg 7%
Fats 8.72g 12.35g 6%
Monounsaturated fat 1.925g 4.181g 6%
Saturated fat 1.261g 2.397g 5%
Vitamin C 0.2mg 3.7mg 4%
Potassium 237mg 384mg 4%
Calories 144kcal 206kcal 3%
Vitamin B2 0.102mg 0.135mg 3%
Sodium 14mg 61mg 2%
Polyunsaturated fat 4.921g 4.553g 2%
Carbs 2.78g 0g 1%
Folate 29µg 34µg 1%
Protein per 100 calories 12g 11g N/A
Calories per 10 g protein 83kcal 93kcal N/A
Weight per 100 calories 69g 49g N/A
Unsaturated / Saturated Fat ratio 5.4 3.6 N/A
Net carbs 0.48g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.235mg 0.248mg 0%
Threonine 0.785mg 0.969mg 0%
Isoleucine 0.849mg 1.018mg 0%
Leucine 1.392mg 1.796mg 0%
Lysine 0.883mg 2.03mg 0%
Methionine 0.211mg 0.654mg 0%
Phenylalanine 0.835mg 0.863mg 0%
Valine 0.87mg 1.139mg 0%
Histidine 0.431mg 0.651mg 0%
Omega-3 - EPA 0.69g N/A
Omega-3 - DHA 1.457g N/A
Omega-3 - DPA 0.17g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +75%
Contains more ProteinProtein +28%
Contains more FatsFats +41.6%
~equal in Water ~64.75g

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
Salmon
Salmon
1
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains less Sat. FatSaturated fat -47.4%
Contains more Mono. FatMonounsaturated fat +117.2%
~equal in Polyunsaturated fat ~4.553g

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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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.