Salmon vs. Tofu
Nutrition comparison of Salmon and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and tofu:
- Both tofu and salmon are high in protein.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tofu contains more folate.
- Salmon is an excellent source of Vitamin D and potassium.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and tofu has 40% less calories than salmon - tofu has 76 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and lighter in fat compared to tofu per calorie. Salmon has a macronutrient ratio of 67:0:33 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Tofu | |
|---|---|---|
| Protein | 67% | 39% |
| Carbohydrates | ~ | 9% |
| Fat | 33% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and salmon are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than salmon - tofu has 0.3g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Tofu and salmon contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both tofu and salmon are high in protein. Salmon has 154% more protein than tofu - tofu has 8.1g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both tofu and salmon are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and tofu are low in trans fat - salmon has 0.03g of trans fat per 100 grams and tofu does not contain significant amounts.
cholesterol
Tofu has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and salmon contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than tofu - salmon has 35ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than tofu - salmon has 435iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and salmon contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Tofu and salmon contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tofu contains more folate. Both salmon and tofu contain significant amounts of thiamin and riboflavin.
| Salmon | Tofu | |
|---|---|---|
| Thiamin | 0.08 MG | 0.081 MG |
| Riboflavin | 0.105 MG | 0.052 MG |
| Niacin | 7.995 MG | 0.195 MG |
| Pantothenic acid | 1.03 MG | 0.068 MG |
| Vitamin B6 | 0.611 MG | 0.047 MG |
| Folate | 4 UG | 15 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Tofu is an excellent source of calcium and it has 49 times more calcium than salmon - tofu has 350mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Tofu is an excellent source of iron and it has 13 times more iron than salmon - tofu has 5.4mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 202% more potassium than tofu - tofu has 121mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than tofu per 100 grams.
| Salmon | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.319 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than salmon per 100 grams.
| Salmon | Tofu | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 2.38 G |
| Total | 0.085 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Salmon g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tofu or salmon contain more calories in 100 grams?Salmon is high in calories and tofu has 40% less calories than salmon - tofu has 76 calories in 100g and salmon has 127 calories.
Is tofu or salmon better for protein?
Both tofu and salmon are high in protein. Salmon has 150% more protein than tofu - tofu has 8.1g of protein per 100 grams and salmon has 20.5g of protein.
Does tofu or salmon contain more calcium?
Tofu is a rich source of calcium and it has 49 times more calcium than salmon - tofu has 350mg of calcium in 100 grams and salmon has 7mg of calcium.
Does tofu or salmon contain more iron?
Tofu is an abundant source of iron and it has 13 times more iron than salmon - tofu has 5.4mg of iron in 100 grams and salmon has 0.38mg of iron.
Does tofu or salmon contain more potassium?
Salmon is a rich source of potassium and it has 200% more potassium than tofu - tofu has 121mg of potassium in 100 grams and salmon has 366mg of potassium.