Tofu vs Sea lion
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Tofu, dried-frozen (koyadofu) — 52.5g vs 22.1g per 100g.
Which has fewer calories?
Sea lion, Steller, meat with fat (Alaska Native) — 242 vs 477 kcal per 100g.
Which is more nutrient-dense?
Tofu, dried-frozen (koyadofu) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Tofu | Sea lion | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 477 kcal | 242 kcal | +97% |
| Macronutrients | |||
| Water | 5.78 g | 56.8 g | -90% |
| Protein | 52.5 g | 22.1 g | +137% |
| Total lipid (fat) | 30.3 g | 14.6 g | +107% |
| Carbohydrate, by difference | 10.0 g | 5.55 g | +81% |
| Fiber, total dietary | 7.20 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.39 g | 2.90 g | +51% |
| Fatty acids, total monounsaturated | 6.70 g | 3.30 g | +103% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 66.0 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.494 mg | — | |
| Riboflavin (Vitamin B2) | 0.317 mg | — | |
| Niacin (Vitamin B3) | 1.19 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.415 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.286 mg | — | |
| Biotin (Vitamin B7) | 92.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 26.0 ug | 89.0 ug | -71% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 364 mg | 6.00 mg | +5967% |
| Iron, Fe | 9.73 mg | 9.55 mg | +2% |
| Magnesium, Mg | 59.0 mg | 19.0 mg | +211% |
| Phosphorus, P | 483 mg | 214 mg | +126% |
| Potassium, K | 20.0 mg | 346 mg | -94% |
| Sodium, Na | 6.00 mg | 80.0 mg | -92% |
| Zinc, Zn | 4.90 mg | 4.26 mg | +15% |
| Copper, Cu | 1.18 mg | 0.116 mg | +916% |
| Manganese, Mn | 3.69 mg | 0.006 mg | +61383% |
| Selenium, Se | 54.3 ug | 119 ug | -54% |
| Other Nutrients | |||
| Energy | 1995 kj | 1014 kj | +97% |
| Ash | 1.38 g | 0.900 g | +53% |
| Folic acid (Vitamin B9 — synthetic) | 92.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 92.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 518 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | 0.084 g | — | |
| SFA 16:0 (Palmitic acid) | 3.22 g | — | |
| SFA 18:0 (Stearic acid) | 1.08 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.084 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.62 g | — | |
| Fatty acids, total polyunsaturated | 17.1 g | 3.00 g | +471% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 15.1 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.02 g | — | |
| Tryptophan (EAA) | 0.747 g | 1.60 g | -53% |
| Threonine (EAA) | 1.96 g | — | |
| Isoleucine (EAA, BCAA) | 2.38 g | — | |
| Leucine (EAA, BCAA) | 3.64 g | 0.100 g | +3544% |
| Lysine (EAA) | 3.16 g | — | |
| Methionine (EAA) | 0.613 g | 0 g | |
| Cystine (conditionally essential) | 0.663 g | 0.100 g | +563% |
| Phenylalanine (EAA) | 2.33 g | — | |
| Tyrosine (conditionally essential) | 1.60 g | — | |
| Valine (EAA, BCAA) | 2.42 g | — | |
| Arginine (conditionally essential) | 3.19 g | — | |
| Histidine (EAA) | 1.39 g | 0.200 g | +597% |
| Alanine | 1.97 g | — | |
| Aspartic acid | 5.30 g | 0.100 g | +5198% |
| Glutamic acid | 8.29 g | 0 g | |
| Glycine (conditionally essential) | 1.87 g | 0 g | |
| Proline (conditionally essential) | 2.59 g | 0.100 g | +2486% |
| Serine | 2.26 g | 0 g | |
| Daidzein | 29.6 mg | — | |
| Genistein | 51.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 83.2 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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