Tofu vs. Sardines — In-Depth Nutrition Comparison

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The main differences between tofu and sardines

Tofu is richer in manganese, calcium, and copper, yet sardines are richer in vitamin B12, selenium, phosphorus, vitamin B3, vitamin D* and protein.
Daily need coverage for vitamin B12 for sardines is 373% higher.
Tofu contains 11 times more manganese than sardines. Tofu contains 1.181mg of manganese, while sardines contain 0.108mg.
Sardines have a lower glycemic index than tofu.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Tofu

Sardines

Contains more MagnesiumMagnesium	+48.7%
Contains more CalciumCalcium	+78.8%
Contains more CopperCopper	+103.2%
Contains more ZincZinc	+19.8%
Contains less SodiumSodium	-95.4%
Contains more ManganeseManganese	+993.5%

Contains more PotassiumPotassium	+67.5%
Contains more PhosphorusPhosphorus	+157.9%
Contains more SeleniumSelenium	+202.9%

~equal in Iron ~2.92mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Tofu

Sardines

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+97.5%
Contains more FolateFolate	+190%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+122.5%
Contains more Vitamin B3Vitamin B3	+1276.6%
Contains more Vitamin B5Vitamin B5	+382.7%
Contains more Vitamin B6Vitamin B6	+81.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	8.94µg	373%
Selenium	17.4µg	52.7µg	64%
Cholesterol	0mg	142mg	47%
Manganese	1.181mg	0.108mg	47%
Phosphorus	190mg	490mg	43%
Calcium	683mg	382mg	30%
Vitamin B3	0.381mg	5.245mg	30%
Vitamin D*	0 IU	193 IU	24%
Vitamin D	0µg	4.8µg	24%
Copper	0.378mg	0.186mg	21%
Protein	17.27g	24.62g	15%
Vitamin E		2.04mg	14%
Choline		75mg	14%
Sodium	14mg	307mg	13%
Vitamin B2	0.102mg	0.227mg	10%
Vitamin B5	0.133mg	0.642mg	10%
Fiber	2.3g	0g	9%
Vitamin B1	0.158mg	0.08mg	7%
Vitamin B6	0.092mg	0.167mg	6%
Magnesium	58mg	39mg	5%
Potassium	237mg	397mg	5%
Folate	29µg	10µg	5%
Monounsaturated fat	1.925g	3.869g	5%
Fats	8.72g	11.45g	4%
Vitamin A		32µg	4%
Calories	144kcal	208kcal	3%
Iron	2.66mg	2.92mg	3%
Zinc	1.57mg	1.31mg	2%
Vitamin K		2.6µg	2%
Polyunsaturated fat	4.921g	5.148g	2%
Carbs	2.78g	0g	1%
Saturated fat	1.261g	1.528g	1%
Protein per 100 calories	12g	12g	N/A
Calories per 10 g protein	83kcal	84kcal	N/A
Weight per 100 calories	69g	48g	N/A
Unsaturated / Saturated Fat ratio	5.4	5.9	N/A
Vitamin C	0.2mg	0mg	0%
Net carbs	0.48g	0g	N/A
Tryptophan	0.235mg	0.276mg	0%
Threonine	0.785mg	1.079mg	0%
Isoleucine	0.849mg	1.134mg	0%
Leucine	1.392mg	2.001mg	0%
Lysine	0.883mg	2.26mg	0%
Methionine	0.211mg	0.729mg	0%
Phenylalanine	0.835mg	0.961mg	0%
Valine	0.87mg	1.268mg	0%
Histidine	0.431mg	0.725mg	0%
Omega-3 (EPA)		0.473g	N/A
Omega-3 (DHA)		0.509g	N/A