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Tofu vs. Shrimp — In-Depth Nutrition Comparison

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What are the differences between tofu and shrimp?

  • Tofu is higher in calcium, manganese, iron, and copper, yet shrimp is higher in vitamin B12, selenium, phosphorus, and vitamin B3.
  • Shrimp's daily need coverage for cholesterol is 70% more.
  • Tofu has 24 times more manganese than shrimp. While tofu has 1.181mg of manganese, shrimp has only 0.049mg.
  • The amount of sodium in tofu is lower.
  • The glycemic index of tofu is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Crustaceans, shrimp, mixed species, cooked, moist heat (may have been previously frozen) types 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
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%
Shrimp
Shrimp
2
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 MagnesiumMagnesium +56.8%
Contains more CalciumCalcium +650.5%
Contains more PotassiumPotassium +39.4%
Contains more IronIron +731.3%
Contains more CopperCopper +46.5%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +2310.2%
Contains more PhosphorusPhosphorus +61.1%
Contains more SeleniumSelenium +184.5%
~equal in Zinc ~1.63mg

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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
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 +393.8%
Contains more Vitamin B2Vitamin B2 +325%
Contains more FolateFolate +20.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +602.9%
Contains more Vitamin B5Vitamin B5 +290.2%
Contains more Vitamin B6Vitamin B6 +163%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Shrimp DV% diff.
Cholesterol 0mg 211mg 70%
Vitamin B12 0µg 1.66µg 69%
Calcium 683mg 91mg 59%
Selenium 17.4µg 49.5µg 58%
Manganese 1.181mg 0.049mg 49%
Sodium 14mg 947mg 41%
Iron 2.66mg 0.32mg 29%
Polyunsaturated fat 4.921g 0.59g 29%
Choline 135.4mg 25%
Phosphorus 190mg 306mg 17%
Vitamin E 2.2mg 15%
Vitamin B3 0.381mg 2.678mg 14%
Copper 0.378mg 0.258mg 13%
Vitamin B6 0.092mg 0.242mg 12%
Protein 17.27g 22.78g 11%
Fats 8.72g 1.7g 11%
Vitamin B1 0.158mg 0.032mg 11%
Vitamin A 90µg 10%
Fiber 2.3g 0g 9%
Vitamin B5 0.133mg 0.519mg 8%
Vitamin B2 0.102mg 0.024mg 6%
Magnesium 58mg 37mg 5%
Monounsaturated fat 1.925g 0.361g 4%
Saturated fat 1.261g 0.521g 3%
Potassium 237mg 170mg 2%
Calories 144kcal 119kcal 1%
Vitamin D* 0 IU 4 IU 1%
Vitamin D 0µg 0.1µg 1%
Zinc 1.57mg 1.63mg 1%
Folate 29µg 24µg 1%
Protein per 100 calories 12g 19g N/A
Calories per 10 g protein 83kcal 52kcal N/A
Weight per 100 calories 69g 84g N/A
Unsaturated / Saturated Fat ratio 5.4 1.8 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 1.52g N/A
Carbs 2.78g 1.52g 0%
Vitamin K 0.4µg 0%
Trans fat 0g 0.035g N/A
Tryptophan 0.235mg 0.26mg 0%
Threonine 0.785mg 0.904mg 0%
Isoleucine 0.849mg 1.05mg 0%
Leucine 1.392mg 1.95mg 0%
Lysine 0.883mg 2.172mg 0%
Methionine 0.211mg 0.665mg 0%
Phenylalanine 0.835mg 0.992mg 0%
Valine 0.87mg 1.067mg 0%
Histidine 0.431mg 0.501mg 0%
Omega-3 - EPA 0.135g N/A
Omega-3 - DHA 0.141g N/A
Omega-3 - DPA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.012g 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
Shrimp
Shrimp
3
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 +412.9%
Contains more CarbsCarbs +82.9%
Contains more ProteinProtein +31.9%
Contains more OtherOther +74.3%
~equal in Water ~71.56g

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
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 +433.2%
Contains more Poly. FatPolyunsaturated fat +734.1%
Contains less Sat. FatSaturated fat -58.7%

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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. 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.