Shrimp vs. Tofu
Nutrition comparison of Shrimp and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shrimp
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shrimp and tofu:
- Both tofu and shrimp are high in calcium and protein.
- Tofu has more thiamin and riboflavin, however, shrimp contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Tofu has signficantly less cholesterol than shrimp.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tofu and shrimp contain similar amounts of calories - tofu has 76 calories per 100 grams and shrimp has 71 calories.
For macronutrient ratios, shrimp is much heavier in protein, much lighter in fat and similar to tofu for carbs. Shrimp has a macronutrient ratio of 71:9:20 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shrimp | Tofu | |
|---|---|---|
| Protein | 71% | 39% |
| Carbohydrates | 9% | 9% |
| Fat | 20% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and shrimp are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and shrimp has 0.91g of carbohydrates.
dietary fiber
Tofu has more dietary fiber than shrimp - tofu has 0.3g of dietary fiber per 100 grams and shrimp does not contain significant amounts.
sugar
Tofu and shrimp contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and shrimp does not contain significant amounts.
Protein
protein
Both tofu and shrimp are high in protein. Shrimp has 68% more protein than tofu - tofu has 8.1g of protein per 100 grams and shrimp has 13.6g of protein.
Fat
saturated fat
Both tofu and shrimp are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and shrimp has 0.26g of saturated fat.
trans fat
Both shrimp and tofu are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and tofu does not contain significant amounts.
cholesterol
Tofu has signficantly less cholesterol than shrimp - shrimp has 126mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and shrimp contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and shrimp does not contain significant amounts.
Vitamin A
Shrimp has more Vitamin A than tofu - shrimp has 54ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Shrimp and tofu contain similar amounts of Vitamin D - shrimp has 2iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and shrimp contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and shrimp has 1.3mg of Vitamin E.
Vitamin K
Tofu and shrimp contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and shrimp has 0.3ug of Vitamin K.
The B Vitamins
Tofu has more thiamin and riboflavin, however, shrimp contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both shrimp and tofu contain significant amounts of folate.
| Shrimp | Tofu | |
|---|---|---|
| Thiamin | 0.02 MG | 0.081 MG |
| Riboflavin | 0.015 MG | 0.052 MG |
| Niacin | 1.778 MG | 0.195 MG |
| Pantothenic acid | 0.31 MG | 0.068 MG |
| Vitamin B6 | 0.161 MG | 0.047 MG |
| Folate | 19 UG | 15 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both tofu and shrimp are high in calcium. Tofu has 548% more calcium than shrimp - tofu has 350mg of calcium per 100 grams and shrimp has 54mg of calcium.
iron
Tofu is an excellent source of iron and it has 24 times more iron than shrimp - tofu has 5.4mg of iron per 100 grams and shrimp has 0.21mg of iron.
potassium
Tofu and shrimp contain similar amounts of potassium - tofu has 121mg of potassium per 100 grams and shrimp has 113mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than shrimp per 100 grams, however, shrimp contains more dha and epa than tofu per 100 grams.
| Shrimp | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.319 G |
| DHA | 0.07 G | ~ |
| EPA | 0.068 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.15 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than shrimp per 100 grams.
| Shrimp | Tofu | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.095 G | 2.38 G |
| Total | 0.101 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.
Shrimp 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 shrimp contain more calories in 100 grams?Tofu and shrimp contain similar amounts of calories - tofu has 76 calories in 100g and shrimp has 71 calories.
Is tofu or shrimp better for protein?
Both tofu and shrimp are high in protein. Shrimp has 70% more protein than tofu - tofu has 8.1g of protein per 100 grams and shrimp has 13.6g of protein.
Does tofu or shrimp contain more calcium?
Both tofu and shrimp are high in calcium. Tofu has 550% more calcium than shrimp - tofu has 350mg of calcium in 100 grams and shrimp has 54mg of calcium.
Does tofu or shrimp contain more iron?
Tofu is an abundant source of iron and it has 24 times more iron than shrimp - tofu has 5.4mg of iron in 100 grams and shrimp has 0.21mg of iron.