Quick Summary
When to Choose Tofu (Firm)
When to Choose Anchovies (Canned in Oil)
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Tofu (Firm) | Anchovies (Canned in Oil) | Winner |
|---|---|---|---|
| Calories | 144 | 84 | 🏆 Anchovies (Canned in Oil) |
| Protein | 17.3g | 12g | 🏆 Tofu (Firm) |
| Carbohydrates | 2.8g | 0g | |
| Total Fat | 9g | 5.8g |
Key Vitamins & Minerals
Calcium
🏆 Tofu (Firm) has 2.4x more
Selenium
🏆 Anchovies (Canned in Oil) has 13% more
Health Benefits Comparison
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
Anchovies (Canned in Oil) Benefits
- Highest omega-3 to omega-6 ratio among fish
- Excellent B12 for energy and nerves
- Sustainable low-mercury choice
- Calcium from edible bones
Practical Considerations
💰 Cost
Tofu (Firm): Moderate
Anchovies (Canned in Oil): Moderate
🕒 Preparation
Tofu (Firm): Easy
Anchovies (Canned in Oil): Easy
📦 Storage
Tofu (Firm): Refrigerate
Anchovies (Canned in Oil): Refrigerate
🍽️ Versatility
Tofu (Firm): Very versatile
Anchovies (Canned in Oil): Very versatile
The Bottom Line
Both Tofu (Firm) and Anchovies (Canned in Oil) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Tofu (Firm) if:
Choose Anchovies (Canned in Oil) if:
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tofu (Firm) and Anchovies (Canned in Oil) in Nutrivio
Compare how Tofu (Firm) and Anchovies (Canned in Oil) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
