Side-by-Side Comparison

Atlantic Salmon (Cooked/Baked) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean pan-seared salmon fillet displaying delicate pink flaky texture

fish seafood

Atlantic Salmon (Cooked/Baked)

206Calories

22.1Protein

0.0Fiber

0.0Vit C

View Details

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-60%

Tofu (Firm)

Tofu (Firm) has fewer calories (energy) (83 kcal vs 206 kcal, 123 kcal less).

Higher Protein

+121%

Atlantic Salmon (Cooked/Baked)

Atlantic Salmon (Cooked/Baked) provides 22.1 g vs 10.0 g in Tofu (Firm) (+12.1 g, +121%).

Higher Dietary Fiber

Tofu (Firm)

Tofu (Firm) provides 0.90 g vs 0 g in Atlantic Salmon (Cooked/Baked) (+0.90 g).

Higher Vitamin C

Tofu (Firm)

Tofu (Firm) provides 0.10 mg vs 0 mg in Atlantic Salmon (Cooked/Baked) (+0.10 mg).

Comparing per 100 g standard edible portion.

Nutrient

Atlantic Salmon (Cooked/Baked)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

206 kcal10% DV

Tofu (Firm)

83 kcal4% DV

Atlantic Salmon (Cooked/Baked) provides 206 kcal vs 83 kcal in Tofu (Firm) (+123 kcal, +148%).

ProteinAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

22.1 g44% DV

Tofu (Firm)

10.0 g20% DV

Atlantic Salmon (Cooked/Baked) provides 22.1 g vs 10.0 g in Tofu (Firm) (+12.1 g, +121%).

CarbohydratesTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0 g

Tofu (Firm)

1.9 g1% DV

Tofu (Firm) has higher carbohydrates (1.9 g vs 0 g).

Dietary FiberTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0 g

Tofu (Firm)

0.90 g3% DV

Tofu (Firm) has higher dietary fiber (0.90 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

12.4 g16% DV

Tofu (Firm)

5.3 g7% DV

Atlantic Salmon (Cooked/Baked) provides 12.4 g vs 5.3 g in Tofu (Firm) (+7.1 g, +135%).

Total SugarsTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0 g

Tofu (Firm)

0.62 g1% DV

Tofu (Firm) has higher total sugars (0.62 g vs 0 g).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0 mg

Tofu (Firm)

0.10 mg

Tofu (Firm) provides slightly more vitamin c (0.10 mg vs 0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

12 µg1% DV

Tofu (Firm)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin a (rae) (12 µg vs 0 µg).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

11 µg55% DV

Tofu (Firm)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin d (11 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

3.6 mg24% DV

Tofu (Firm)

0.01 mg

Atlantic Salmon (Cooked/Baked) provides 3.6 mg vs 0.01 mg in Tofu (Firm) (+3.5 mg, +35400%).

Vitamin KTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0.1 µg

Tofu (Firm)

2.4 µg2% DV

Tofu (Firm) provides 2.4 µg vs 0.1 µg in Atlantic Salmon (Cooked/Baked) (+2.3 µg, +2300%).

Folate (DFE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

29 µg7% DV

Tofu (Firm)

19 µg5% DV

Atlantic Salmon (Cooked/Baked) provides 29 µg vs 19 µg in Tofu (Firm) (+10 µg, +53%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.23 mg19% DV

Tofu (Firm)

0.08 mg7% DV

Atlantic Salmon (Cooked/Baked) provides 0.23 mg vs 0.08 mg in Tofu (Firm) (+0.15 mg, +179%).

Riboflavin (Vitamin B2)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.14 mg10% DV

Tofu (Firm)

0.05 mg4% DV

Atlantic Salmon (Cooked/Baked) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.05 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

8.7 mg54% DV

Tofu (Firm)

0.20 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 8.7 mg vs 0.20 mg in Tofu (Firm) (+8.5 mg, +4336%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

1.7 mg33% DV

Tofu (Firm)

0.07 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 1.7 mg vs 0.07 mg in Tofu (Firm) (+1.6 mg, +2341%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.64 mg38% DV

Tofu (Firm)

0.05 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 0.64 mg vs 0.05 mg in Tofu (Firm) (+0.59 mg, +1262%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

3.2 µg133% DV

Tofu (Firm)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (3.2 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

60.0 mg3% DV

Tofu (Firm)

9.0 mg

Atlantic Salmon (Cooked/Baked) provides 60.0 mg vs 9.0 mg in Tofu (Firm) (+51.0 mg, +567%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

384 mg8% DV

Tofu (Firm)

148 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 384 mg vs 148 mg in Tofu (Firm) (+236 mg, +159%).

CalciumTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

12.0 mg1% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 12.0 mg in Atlantic Salmon (Cooked/Baked) (+270 mg, +2250%).

IronTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0.80 mg4% DV

Tofu (Firm)

2.0 mg11% DV

Tofu (Firm) provides 2.0 mg vs 0.80 mg in Atlantic Salmon (Cooked/Baked) (+1.2 mg, +155%).

MagnesiumTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

30.0 mg7% DV

Tofu (Firm)

37.0 mg9% DV

Tofu (Firm) provides 37.0 mg vs 30.0 mg in Atlantic Salmon (Cooked/Baked) (+7.0 mg, +23%).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

252 mg20% DV

Tofu (Firm)

121 mg10% DV

Atlantic Salmon (Cooked/Baked) provides 252 mg vs 121 mg in Tofu (Firm) (+131 mg, +108%).

ZincTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0.64 mg6% DV

Tofu (Firm)

0.89 mg8% DV

Tofu (Firm) provides 0.89 mg vs 0.64 mg in Atlantic Salmon (Cooked/Baked) (+0.25 mg, +39%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

2.5 g13% DV

Tofu (Firm)

0.79 g4% DV

Atlantic Salmon (Cooked/Baked) provides 2.5 g vs 0.79 g in Tofu (Firm) (+1.7 g, +216%).

Nutrient

Atlantic Salmon (Cooked/Baked)154 g (1 fillet (154 g))

Tofu (Firm)126 g (1/2 block (126 g))

Macronutrients6 nutrients

Calories (Energy)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

317 kcal16% DV

Tofu (Firm)

105 kcal5% DV

Atlantic Salmon (Cooked/Baked) provides 317 kcal vs 105 kcal in Tofu (Firm) (+213 kcal, +203%).

ProteinAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

34.0 g68% DV

Tofu (Firm)

12.6 g25% DV

Atlantic Salmon (Cooked/Baked) provides 34.0 g vs 12.6 g in Tofu (Firm) (+21.5 g, +171%).

CarbohydratesTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0 g

Tofu (Firm)

2.4 g1% DV

Tofu (Firm) has higher carbohydrates (2.4 g vs 0 g).

Dietary FiberTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0 g

Tofu (Firm)

1.1 g4% DV

Tofu (Firm) has higher dietary fiber (1.1 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

19.0 g24% DV

Tofu (Firm)

6.6 g8% DV

Atlantic Salmon (Cooked/Baked) provides 19.0 g vs 6.6 g in Tofu (Firm) (+12.4 g, +187%).

Total SugarsTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0 g

Tofu (Firm)

0.78 g2% DV

Tofu (Firm) has higher total sugars (0.78 g vs 0 g).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0 mg

Tofu (Firm)

0.13 mg

Tofu (Firm) provides slightly more vitamin c (0.13 mg vs 0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

18 µg2% DV

Tofu (Firm)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin a (rae) (18 µg vs 0 µg).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

17 µg85% DV

Tofu (Firm)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin d (17 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

5.5 mg36% DV

Tofu (Firm)

0.01 mg

Atlantic Salmon (Cooked/Baked) provides 5.5 mg vs 0.01 mg in Tofu (Firm) (+5.5 mg, +43289%).

Vitamin KTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0.2 µg

Tofu (Firm)

3.0 µg3% DV

Tofu (Firm) provides 3.0 µg vs 0.2 µg in Atlantic Salmon (Cooked/Baked) (+2.9 µg, +1864%).

Folate (DFE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

45 µg11% DV

Tofu (Firm)

24 µg6% DV

Atlantic Salmon (Cooked/Baked) provides 45 µg vs 24 µg in Tofu (Firm) (+21 µg, +87%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.35 mg29% DV

Tofu (Firm)

0.10 mg9% DV

Atlantic Salmon (Cooked/Baked) provides 0.35 mg vs 0.10 mg in Tofu (Firm) (+0.25 mg, +241%).

Riboflavin (Vitamin B2)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.21 mg16% DV

Tofu (Firm)

0.07 mg5% DV

Atlantic Salmon (Cooked/Baked) provides 0.21 mg vs 0.07 mg in Tofu (Firm) (+0.14 mg, +220%).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

13.3 mg83% DV

Tofu (Firm)

0.25 mg2% DV

Atlantic Salmon (Cooked/Baked) provides 13.3 mg vs 0.25 mg in Tofu (Firm) (+13.1 mg, +5322%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

2.6 mg51% DV

Tofu (Firm)

0.09 mg2% DV

Atlantic Salmon (Cooked/Baked) provides 2.6 mg vs 0.09 mg in Tofu (Firm) (+2.5 mg, +2884%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.99 mg58% DV

Tofu (Firm)

0.06 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 0.99 mg vs 0.06 mg in Tofu (Firm) (+0.93 mg, +1564%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

4.9 µg204% DV

Tofu (Firm)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (4.9 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

92.4 mg4% DV

Tofu (Firm)

11.3 mg

Atlantic Salmon (Cooked/Baked) provides 92.4 mg vs 11.3 mg in Tofu (Firm) (+81.1 mg, +715%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

591 mg13% DV

Tofu (Firm)

186 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 591 mg vs 186 mg in Tofu (Firm) (+405 mg, +217%).

CalciumTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

18.5 mg1% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 18.5 mg in Atlantic Salmon (Cooked/Baked) (+337 mg, +1823%).

IronTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

1.2 mg7% DV

Tofu (Firm)

2.6 mg14% DV

Tofu (Firm) provides 2.6 mg vs 1.2 mg in Atlantic Salmon (Cooked/Baked) (+1.3 mg, +109%).

MagnesiumSimilar

Atlantic Salmon (Cooked/Baked)

46.2 mg11% DV

Tofu (Firm)

46.6 mg11% DV

Both Atlantic Salmon (Cooked/Baked) and Tofu (Firm) provide similar amounts of magnesium (46.2 mg).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

388 mg31% DV

Tofu (Firm)

152 mg12% DV

Atlantic Salmon (Cooked/Baked) provides 388 mg vs 152 mg in Tofu (Firm) (+236 mg, +155%).

ZincTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0.99 mg9% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.99 mg in Atlantic Salmon (Cooked/Baked) (+0.14 mg, +14%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

3.9 g19% DV

Tofu (Firm)

1.00 g5% DV

Atlantic Salmon (Cooked/Baked) provides 3.9 g vs 1.00 g in Tofu (Firm) (+2.9 g, +287%).

Nutrient

Atlantic Salmon (Cooked/Baked)Amount per 100 kcal (49 g)

Tofu (Firm)Amount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Atlantic Salmon (Cooked/Baked)

101 kcal5% DV

Tofu (Firm)

100 kcal5% DV

Both Atlantic Salmon (Cooked/Baked) and Tofu (Firm) provide similar amounts of calories (energy) (101 kcal).

ProteinTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

10.8 g22% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 10.8 g in Atlantic Salmon (Cooked/Baked) (+1.1 g, +11%).

CarbohydratesTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0 g

Tofu (Firm)

2.3 g1% DV

Tofu (Firm) has higher carbohydrates (2.3 g vs 0 g).

Dietary FiberTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0 g

Tofu (Firm)

1.1 g4% DV

Tofu (Firm) has higher dietary fiber (1.1 g vs 0 g).

Total FatTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

6.1 g8% DV

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 6.1 g in Atlantic Salmon (Cooked/Baked) (+0.26 g, +4%).

Total SugarsTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0 g

Tofu (Firm)

0.74 g1% DV

Tofu (Firm) has higher total sugars (0.74 g vs 0 g).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0 mg

Tofu (Firm)

0.12 mg

Tofu (Firm) provides slightly more vitamin c (0.12 mg vs 0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

5.9 µg1% DV

Tofu (Firm)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin a (rae) (5.9 µg vs 0 µg).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

5.4 µg27% DV

Tofu (Firm)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin d (5.4 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

1.7 mg12% DV

Tofu (Firm)

0.01 mg

Atlantic Salmon (Cooked/Baked) provides 1.7 mg vs 0.01 mg in Tofu (Firm) (+1.7 mg, +14396%).

Vitamin KTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0.0 µg

Tofu (Firm)

2.9 µg2% DV

Tofu (Firm) provides 2.9 µg vs 0.0 µg in Atlantic Salmon (Cooked/Baked) (+2.8 µg, +5778%).

Folate (DFE)Tofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

14 µg4% DV

Tofu (Firm)

23 µg6% DV

Tofu (Firm) provides 23 µg vs 14 µg in Atlantic Salmon (Cooked/Baked) (+8.6 µg, +60%).

Thiamin (Vitamin B1)Similar

Atlantic Salmon (Cooked/Baked)

0.11 mg9% DV

Tofu (Firm)

0.10 mg8% DV

Both Atlantic Salmon (Cooked/Baked) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Similar

Atlantic Salmon (Cooked/Baked)

0.07 mg5% DV

Tofu (Firm)

0.06 mg5% DV

Both Atlantic Salmon (Cooked/Baked) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.07 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

4.2 mg26% DV

Tofu (Firm)

0.23 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 4.2 mg vs 0.23 mg in Tofu (Firm) (+4.0 mg, +1711%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.81 mg16% DV

Tofu (Firm)

0.08 mg2% DV

Atlantic Salmon (Cooked/Baked) provides 0.81 mg vs 0.08 mg in Tofu (Firm) (+0.73 mg, +897%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.31 mg18% DV

Tofu (Firm)

0.06 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 0.31 mg vs 0.06 mg in Tofu (Firm) (+0.26 mg, +456%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

1.6 µg65% DV

Tofu (Firm)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (1.6 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

29.4 mg1% DV

Tofu (Firm)

10.8 mg

Atlantic Salmon (Cooked/Baked) provides 29.4 mg vs 10.8 mg in Tofu (Firm) (+18.6 mg, +172%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

188 mg4% DV

Tofu (Firm)

178 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 188 mg vs 178 mg in Tofu (Firm) (+10.6 mg, +6%).

CalciumTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

5.9 mg

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 5.9 mg in Atlantic Salmon (Cooked/Baked) (+333 mg, +5655%).

IronTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0.39 mg2% DV

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 0.39 mg in Atlantic Salmon (Cooked/Baked) (+2.1 mg, +524%).

MagnesiumTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

14.7 mg3% DV

Tofu (Firm)

44.4 mg11% DV

Tofu (Firm) provides 44.4 mg vs 14.7 mg in Atlantic Salmon (Cooked/Baked) (+29.7 mg, +202%).

PhosphorusTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

123 mg10% DV

Tofu (Firm)

145 mg12% DV

Tofu (Firm) provides 145 mg vs 123 mg in Atlantic Salmon (Cooked/Baked) (+21.7 mg, +18%).

ZincTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0.31 mg3% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.31 mg in Atlantic Salmon (Cooked/Baked) (+0.75 mg, +241%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

1.2 g6% DV

Tofu (Firm)

0.95 g5% DV

Atlantic Salmon (Cooked/Baked) provides 1.2 g vs 0.95 g in Tofu (Firm) (+0.28 g, +29%).

Nutrient

Atlantic Salmon (Cooked/Baked)Normalized to 300 kcal (146 g)

Tofu (Firm)Normalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Atlantic Salmon (Cooked/Baked)

301 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Atlantic Salmon (Cooked/Baked) and Tofu (Firm) provide similar amounts of calories (energy) (301 kcal).

ProteinTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

32.3 g65% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 32.3 g in Atlantic Salmon (Cooked/Baked) (+3.8 g, +12%).

CarbohydratesTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0 g

Tofu (Firm)

6.8 g2% DV

Tofu (Firm) has higher carbohydrates (6.8 g vs 0 g).

Dietary FiberTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0 g

Tofu (Firm)

3.2 g12% DV

Tofu (Firm) has higher dietary fiber (3.2 g vs 0 g).

Total FatTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

18.0 g23% DV

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 18.0 g in Atlantic Salmon (Cooked/Baked) (+0.96 g, +5%).

Total SugarsTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0 g

Tofu (Firm)

2.2 g4% DV

Tofu (Firm) has higher total sugars (2.2 g vs 0 g).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0 mg

Tofu (Firm)

0.36 mg

Tofu (Firm) has higher vitamin c (0.36 mg vs 0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

18 µg2% DV

Tofu (Firm)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin a (rae) (18 µg vs 0 µg).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

16 µg80% DV

Tofu (Firm)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin d (16 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

5.2 mg35% DV

Tofu (Firm)

0.04 mg

Atlantic Salmon (Cooked/Baked) provides 5.2 mg vs 0.04 mg in Tofu (Firm) (+5.1 mg, +14257%).

Vitamin KTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0.1 µg

Tofu (Firm)

8.7 µg7% DV

Tofu (Firm) provides 8.7 µg vs 0.1 µg in Atlantic Salmon (Cooked/Baked) (+8.5 µg, +5834%).

Folate (DFE)Tofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

42 µg11% DV

Tofu (Firm)

69 µg17% DV

Tofu (Firm) provides 69 µg vs 42 µg in Atlantic Salmon (Cooked/Baked) (+26 µg, +62%).

Thiamin (Vitamin B1)Similar

Atlantic Salmon (Cooked/Baked)

0.33 mg27% DV

Tofu (Firm)

0.29 mg24% DV

Both Atlantic Salmon (Cooked/Baked) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.33 mg).

Riboflavin (Vitamin B2)Similar

Atlantic Salmon (Cooked/Baked)

0.20 mg15% DV

Tofu (Firm)

0.19 mg14% DV

Both Atlantic Salmon (Cooked/Baked) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.20 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

12.6 mg79% DV

Tofu (Firm)

0.70 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 12.6 mg vs 0.70 mg in Tofu (Firm) (+11.9 mg, +1694%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

2.4 mg48% DV

Tofu (Firm)

0.25 mg5% DV

Atlantic Salmon (Cooked/Baked) provides 2.4 mg vs 0.25 mg in Tofu (Firm) (+2.2 mg, +887%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.93 mg55% DV

Tofu (Firm)

0.17 mg10% DV

Atlantic Salmon (Cooked/Baked) provides 0.93 mg vs 0.17 mg in Tofu (Firm) (+0.76 mg, +451%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

4.6 µg193% DV

Tofu (Firm)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (4.6 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

87.6 mg4% DV

Tofu (Firm)

32.5 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 87.6 mg vs 32.5 mg in Tofu (Firm) (+55.1 mg, +170%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

561 mg12% DV

Tofu (Firm)

534 mg11% DV

Atlantic Salmon (Cooked/Baked) provides 561 mg vs 534 mg in Tofu (Firm) (+26.4 mg, +5%).

CalciumTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

17.5 mg1% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 17.5 mg in Atlantic Salmon (Cooked/Baked) (+1,001 mg, +5711%).

IronTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

1.2 mg6% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 1.2 mg in Atlantic Salmon (Cooked/Baked) (+6.2 mg, +531%).

MagnesiumTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

43.8 mg10% DV

Tofu (Firm)

134 mg32% DV

Tofu (Firm) provides 134 mg vs 43.8 mg in Atlantic Salmon (Cooked/Baked) (+89.8 mg, +205%).

PhosphorusTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

368 mg29% DV

Tofu (Firm)

437 mg35% DV

Tofu (Firm) provides 437 mg vs 368 mg in Atlantic Salmon (Cooked/Baked) (+68.9 mg, +19%).

ZincTofu (Firm) higher

Atlantic Salmon (Cooked/Baked)

0.93 mg8% DV

Tofu (Firm)

3.2 mg29% DV

Tofu (Firm) provides 3.2 mg vs 0.93 mg in Atlantic Salmon (Cooked/Baked) (+2.3 mg, +244%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

3.7 g18% DV

Tofu (Firm)

2.9 g14% DV

Atlantic Salmon (Cooked/Baked) provides 3.7 g vs 2.9 g in Tofu (Firm) (+0.80 g, +28%).

Atlantic Salmon (Cooked/Baked) vs Tofu (Firm)

Atlantic Salmon (Cooked/Baked)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary