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  6. Tofu vs. Sardines

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, and vitamin D*.
  • 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.
  • Tofu contains less sodium.
  • 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.

Infographic

Tofu vs Sardines 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
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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

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
3
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%
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% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +97.5%
Contains more FolateFolate +190%
Contains more Vitamin DVitamin D +∞%
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 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Sardines 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.1%
Contains more ProteinProtein +42.6%
Contains more FatsFats +31.3%
Contains more OtherOther +208.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -17.5%
Contains more Mono. FatMonounsaturated fat +101%
~equal in Polyunsaturated fat ~5.148g

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.