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Plate
Firm tofu Leader
Firm tofu6
VS
Salmon, cooked
Salmon, cooked3

Firm tofu leads 6–3 · 9 categories decided

Firm tofu: 100 g · Salmon, cooked: 100 g.

The verdict

Firm tofu comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Firm tofu for more fiber, less saturated fat, less sodium, more calcium, more iron and more magnesium.

Pick Salmon, cooked for more protein, more potassium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    144 kcal
    206 kcal
  • Proteinmore is better
    17.27 g
    22.1 gWIN
  • Carbohydrate
    2.78 g
    0 g
  • Fibermore is better
    WIN2.3 g
    0 g
  • Total sugarsless is better
    —
    0 g
  • Total fat
    8.72 g
    12.35 g
  • Saturated fatless is better
    WIN1.26 g
    2.4 g
  • Sodiumless is better
    WIN14 mg
    61 mg
  • Potassiummore is better
    237 mg
    384 mgWIN
  • Calciummore is better
    WIN683 mg
    15 mg
  • Ironmore is better
    WIN2.66 mg
    0.34 mg
  • Magnesiummore is better
    WIN58 mg
    30 mg
  • Vitamin Cmore is better
    0.2 mg
    3.7 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Firm tofu vs Salmon, cooked · Foodatron