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Raw TilapiaVSRaw Tofu

Comparing Tilapia with Tofu

Raw Tilapia

Complete
Contains all 9 essential amino acids. High bioavailability.
Finfish and Shellfish Products• USDA #2684442
Top Protein
Protein19.0g
Cals
95
Fat
2.5g
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
10.0g
-52% difference
Calorie Gap
17
-18% difference
Fat Gap
1.7g
Carb Gap
2.9g

Category Winners

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