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Raw Cod (Atlantic)VSRaw Tofu

Comparing Cod with Tofu

Raw Cod (Atlantic)

Complete
Contains all 9 essential amino acids. High bioavailability.
Finfish and Shellfish Products• USDA #2684444
Top Protein
Protein16.1g
Cals
66
Fat
0.7g
Carbs
0.0g
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Raw Tofu

Complete
Contains all 9 essential amino acids. High bioavailability.
Legumes and Legume Products• USDA #172448
Protein9.0g
Cals
78
Fat
4.2g
Carbs
2.9g
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Key Differences

Protein Gap
7.0g
-44% difference
Calorie Gap
12
18% difference
Fat Gap
3.5g
Carb Gap
2.9g

Category Winners

💪
Most Protein
Per 100g serving
Raw Cod (Atlantic)
📉
Lowest Calories
For weight loss
Raw Cod (Atlantic)
⚡
Best Efficiency
Protein per calorie
Raw Cod (Atlantic)
Source: USDA FoodData Central • Data as of 2025-12-14