Quick Summary
When to Choose Salmon
When to Choose Tofu (Firm)
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Salmon | Tofu (Firm) | Winner |
|---|---|---|---|
| Calories | 208 | 144 | 🏆 Tofu (Firm) |
| Protein | 20.4g | 17.3g | 🏆 Salmon |
| Total Fat | 13.4g | 9g |
Key Vitamins & Minerals
Phosphorus
🏆 Salmon has 26% more
Selenium
🏆 Salmon has 2.1x more
Health Benefits Comparison
Salmon Benefits
- Exceptional source of heart-protective omega-3s
- Supports brain health and cognitive function
- Provides rare dietary vitamin D
- High-quality complete protein
- Anti-inflammatory properties
Tofu (Firm) Benefits
- Complete plant-based protein with all amino acids
- Good source of calcium (when calcium-set)
- Contains isoflavones for hormonal balance
- Low in saturated fat
- Versatile and easily absorbs flavors
Practical Considerations
💰 Cost
Salmon: Moderate
Tofu (Firm): Moderate
🕒 Preparation
Salmon: Easy
Tofu (Firm): Easy
📦 Storage
Salmon: Refrigerate
Tofu (Firm): Refrigerate
🍽️ Versatility
Salmon: Very versatile
Tofu (Firm): Very versatile
The Bottom Line
Both Salmon and Tofu (Firm) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Salmon if:
Choose Tofu (Firm) if:
Best approach? Include both in your diet to get a wider range of nutrients!
Track Salmon and Tofu (Firm) in Nutrivio
Compare how Salmon and Tofu (Firm) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
