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Plate
Firm tofu Leader
Firm tofu7
VS
Salmon, cooked
Salmon, cooked2

Firm tofu leads 7–2 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

Firm tofu comes out ahead, winning 7 of 9 nutrient match-ups.

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

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN11.99 g
    10.73 g
  • Carbohydrate
    1.93 g
    0 g
  • Fibermore is better
    WIN1.6 g
    0 g
  • Total sugarsless is better
    —
    0 g
  • Total fat
    6.06 g
    6 g
  • Saturated fatless is better
    WIN0.88 g
    1.16 g
  • Sodiumless is better
    WIN9.72 mg
    29.61 mg
  • Potassiummore is better
    164.58 mg
    186.41 mgWIN
  • Calciummore is better
    WIN474.31 mg
    7.28 mg
  • Ironmore is better
    WIN1.85 mg
    0.17 mg
  • Magnesiummore is better
    WIN40.28 mg
    14.56 mg
  • Vitamin Cmore is better
    0.14 mg
    1.8 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