Salmon vs Tofu
Side-by-side nutrition comparison per 100g serving.
Calories
142.0kcal
vs
76.0kcal
SalmonTofu
Protein
20.5g
vs
8.1g
SalmonTofu
Fat
6.3g
vs
4.8g
SalmonTofu
Carbs
0.0g
vs
1.9g
SalmonTofu
Fiber
0.0g
vs
0.3g
SalmonTofu
Macronutrient Overview
Complete Nutrient Comparison
| Nutrient | Salmon | Tofu | Winner |
|---|---|---|---|
| Macronutrients | |||
| Calories | 142.0 kcal | 76.0 kcal | — |
| Protein | 20.5 g | 8.1 g | Salmon |
| Total Fat | 6.3 g | 4.8 g | Salmon |
| Carbohydrates | 0.0 g | 1.9 g | Tofu |
| Dietary Fiber | 0.0 g | 0.3 g | Tofu |
| Sugars | — | — | — |
| Cholesterol | 63.0 mg | 0.0 mg | Tofu |
| Minerals | |||
| Calcium | 48.0 mg | 350.0 mg | Tofu |
| Iron | 0.3 mg | 5.4 mg | Tofu |
| Magnesium | 28.0 mg | 30.0 mg | Tofu |
| Potassium | 366.0 mg | 121.0 mg | Salmon |
| Sodium | 32.0 mg | 7.0 mg | Tofu |
| Zinc | 0.4 mg | 0.8 mg | Tofu |
| Vitamins | |||
| Vitamin A | 10.0 µg | — | — |
| Vitamin C | 0.0 mg | 0.1 mg | Tofu |
| Vitamin D | — | 0.0 µg | — |
| Vitamin E | 2.5 mg | 0.0 mg | Salmon |
| Vitamin K | — | 2.4 µg | — |
| Vitamin B12 | 2.2 µg | 0.0 µg | Salmon |
| Folate | 0.0 µg | 15.0 µg | Tofu |
More Food Comparisons
Frequently Asked Questions
Which is healthier, Salmon or Tofu?
Both Salmon and Tofu have distinct nutritional profiles. Salmon has 142.0 kcal and 20.5g protein per 100g, while Tofu has 76.0 kcal and 8.1g protein. The better choice depends on your dietary goals and overall eating pattern.
Which has more protein, Salmon or Tofu?
Salmon provides 20.5g of protein per 100g, while Tofu provides 8.1g. Salmon is the higher-protein option.
Which has fewer calories, Salmon or Tofu?
Salmon contains 142.0 kcal per 100g, compared to 76.0 kcal for Tofu. Tofu is the lower-calorie option.
Can I substitute Salmon for Tofu?
While Salmon and Tofu can sometimes be interchanged in recipes, they have different nutrient profiles. Check the full comparison table above to see how they differ across all tracked nutrients before making a substitution.