Quick Summary
When to Choose Tofu (Firm)
Choose Tofu (Firm) for more healthy fats (9g vs 1.2g) per 100g.
When to Choose Tuna (Yellowfin, Fresh)
Choose Tuna (Yellowfin, Fresh) for more selenium (108µg vs 17µg), more protein (29g vs 17g), and more phosphorus (281mg vs 190mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Tofu (Firm) | Tuna (Yellowfin, Fresh) | Winner |
|---|---|---|---|
| Calories | 144 | 130.6 | 🏆 Tuna (Yellowfin, Fresh) |
| Protein | 17.3g | 29.2g | 🏆 Tuna (Yellowfin, Fresh) |
| Carbohydrates | 2.8g | 0g | |
| Total Fat | 9g | 1.2g |
Key Vitamins & Minerals
Phosphorus
🏆 Tuna (Yellowfin, Fresh) has 48% more
Selenium
🏆 Tuna (Yellowfin, Fresh) has 6.2x 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
Tuna (Yellowfin, Fresh) Benefits
- Very high lean protein (25g per 3oz)
- Good omega-3 source (DHA and EPA)
- Exceptional selenium (167% DV) for thyroid and immunity
- Very high vitamin B12 (181% DV) for energy
- Rich in niacin (71% DV) for metabolism
Practical Considerations
💰 Cost
Tofu (Firm): Moderate
Tuna (Yellowfin, Fresh): Moderate
🕒 Preparation
Tofu (Firm): Easy
Tuna (Yellowfin, Fresh): Easy
📦 Storage
Tofu (Firm): Refrigerate
Tuna (Yellowfin, Fresh): Refrigerate
🍽️ Versatility
Tofu (Firm): Very versatile
Tuna (Yellowfin, Fresh): Very versatile
The Bottom Line
Both Tofu (Firm) and Tuna (Yellowfin, Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Tofu (Firm) if: Choose Tofu (Firm) for more healthy fats (9g vs 1.2g) per 100g.
Choose Tuna (Yellowfin, Fresh) if: Choose Tuna (Yellowfin, Fresh) for more selenium (108µg vs 17µg), more protein (29g vs 17g), and more phosphorus (281mg vs 190mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tofu (Firm) and Tuna (Yellowfin, Fresh) in Nutrivio
Compare how Tofu (Firm) and Tuna (Yellowfin, Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
