Vanilla Ice Cream vs. Tofu
Nutrition comparison of Vanilla Ice Cream and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vanilla ice cream
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla ice cream and tofu:
- Both vanilla ice cream and tofu are high in calcium.
- Tofu has signficantly less carbohydrates than vanilla ice cream.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
- Vanilla ice cream has more riboflavin, pantothenic acid and Vitamin B12, however, tofu contains more folate.
- Vanilla ice cream is a great source of Vitamin A.
USDA sources for nutritional information: Vanilla Ice Cream (Ice creams, vanilla) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Vanilla ice cream is high in calories and tofu has 63% less calories than vanilla ice cream - vanilla ice cream has 207 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, vanilla ice cream is much lighter in protein, much heavier in carbs and lighter in fat compared to tofu per calorie. Vanilla ice cream has a macronutrient ratio of 7:46:48 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Ice Cream | Tofu | |
|---|---|---|
| Protein | 7% | 39% |
| Carbohydrates | 46% | 9% |
| Fat | 48% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has signficantly less carbohydrates than vanilla ice cream - vanilla ice cream has 23.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Vanilla ice cream and tofu contain similar amounts of dietary fiber - vanilla ice cream has 0.7g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Vanilla ice cream is high in sugar and tofu has 97% less sugar than vanilla ice cream - vanilla ice cream has 21.2g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 131% more protein than vanilla ice cream - vanilla ice cream has 3.5g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Vanilla ice cream is high in saturated fat and tofu has 90% less saturated fat than vanilla ice cream - vanilla ice cream has 6.8g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
cholesterol
Tofu has less cholesterol than vanilla ice cream - vanilla ice cream has 44mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Vanilla ice cream and tofu contain similar amounts of Vitamin C - vanilla ice cream has 0.6mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Vanilla ice cream is a great source of Vitamin A and it has more Vitamin A than tofu - vanilla ice cream has 118ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Vanilla ice cream has more Vitamin D than tofu - vanilla ice cream has 8iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Vanilla ice cream and tofu contain similar amounts of Vitamin E - vanilla ice cream has 0.3mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Vanilla ice cream and tofu contain similar amounts of Vitamin K - vanilla ice cream has 0.3ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Vanilla ice cream has more riboflavin, pantothenic acid and Vitamin B12, however, tofu contains more folate. Both vanilla ice cream and tofu contain significant amounts of thiamin, niacin and Vitamin B6.
| Vanilla Ice Cream | Tofu | |
|---|---|---|
| Thiamin | 0.041 MG | 0.081 MG |
| Riboflavin | 0.24 MG | 0.052 MG |
| Niacin | 0.116 MG | 0.195 MG |
| Pantothenic acid | 0.581 MG | 0.068 MG |
| Vitamin B6 | 0.048 MG | 0.047 MG |
| Folate | 5 UG | 15 UG |
| Vitamin B12 | 0.39 UG | ~ |
Minerals
calcium
Both vanilla ice cream and tofu are high in calcium. Tofu has 173% more calcium than vanilla ice cream - vanilla ice cream has 128mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 58 times more iron than vanilla ice cream - vanilla ice cream has 0.09mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Vanilla ice cream has 64% more potassium than tofu - vanilla ice cream has 199mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both vanilla ice cream and tofu contain significant amounts of alpha linoleic acid (ALA).
| Vanilla Ice Cream | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.319 G |
| EPA | 0.003 G | ~ |
| Total | 0.178 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than vanilla ice cream per 100 grams.
| Vanilla Ice Cream | Tofu | |
|---|---|---|
| linoleic acid | 0.275 G | 2.38 G |
| Total | 0.275 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Vanilla Ice Cream (Ice creams, vanilla) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Vanilla Ice Cream g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does vanilla ice cream or tofu contain more calories in 100 grams?Vanilla ice cream is high in calories and tofu has 60% less calories than vanilla ice cream - vanilla ice cream has 207 calories in 100g and tofu has 76 calories.
Is vanilla ice cream or tofu better for protein?
Tofu is a great source of protein and it has 130% more protein than vanilla ice cream - vanilla ice cream has 3.5g of protein per 100 grams and tofu has 8.1g of protein.
Does vanilla ice cream or tofu have more carbohydrates?
By weight, tofu has signficantly fewer carbohydrates than vanilla ice cream - vanilla ice cream has 23.6g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does vanilla ice cream or tofu contain more calcium?
Both vanilla ice cream and tofu are high in calcium. Tofu has 170% more calcium than vanilla ice cream - vanilla ice cream has 128mg of calcium in 100 grams and tofu has 350mg of calcium.
Does vanilla ice cream or tofu contain more iron?
Tofu is an abundant source of iron and it has 58 times more iron than vanilla ice cream - vanilla ice cream has 0.09mg of iron in 100 grams and tofu has 5.4mg of iron.