Tofu vs. Beets
Nutrition comparison of Tofu and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and beets:
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- Tofu has 4.1 times less carbohydrates than beet.
- Tofu has 9.9 times less sugar than beet.
- Tofu has more thiamin, however, beet contains more pantothenic acid and folate.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beet has 43% less calories than tofu - beet has 43 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, much lighter in carbs and much heavier in fat compared to beets per calorie. Tofu has a macronutrient ratio of 39:9:52 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Beets | |
|---|---|---|
| Protein | 39% | 14% |
| Carbohydrates | 9% | 83% |
| Fat | 52% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 4.1 times less carbohydrates than beet - beet has 9.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Beet is a great source of dietary fiber and it has 833% more dietary fiber than tofu - beet has 2.8g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 9.9 times less sugar than beet - beet has 6.8g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 402% more protein than beet - beet has 1.6g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both beets and tofu are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Beet has 48 times more Vitamin C than tofu - beet has 4.9mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Beets and tofu contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Beets and tofu contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Beets and tofu contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, however, beet contains more pantothenic acid and folate. Both tofu and beets contain significant amounts of riboflavin, niacin and Vitamin B6.
| Tofu | Beets | |
|---|---|---|
| Thiamin | 0.081 MG | 0.031 MG |
| Riboflavin | 0.052 MG | 0.04 MG |
| Niacin | 0.195 MG | 0.334 MG |
| Pantothenic acid | 0.068 MG | 0.155 MG |
| Vitamin B6 | 0.047 MG | 0.067 MG |
| Folate | 15 UG | 109 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 20 times more calcium than beet - beet has 16mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 570% more iron than beet - beet has 0.8mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Beet is an excellent source of potassium and it has 169% more potassium than tofu - beet has 325mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than beet per 100 grams.
| Tofu | Beets | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.005 G |
| Total | 0.319 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than beet per 100 grams.
| Tofu | Beets | |
|---|---|---|
| linoleic acid | 2.38 G | 0.055 G |
| Total | 2.38 G | 0.055 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.
Tofu g
()
|
Daily Values (%) |
Beets 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 beets or tofu contain more calories in 100 grams?Beet has 40% less calories than tofu - beet has 43 calories in 100g and tofu has 76 calories.
Is beets or tofu better for protein?
Tofu is a great source of protein and it has 400% more protein than beet - beet has 1.6g of protein per 100 grams and tofu has 8.1g of protein.
Does beets or tofu have more carbohydrates?
By weight, tofu has 4.1 times fewer carbohydrates than beet - beet has 9.6g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does beets or tofu contain more calcium?
Tofu is a rich source of calcium and it has 20 times more calcium than beet - beet has 16mg of calcium in 100 grams and tofu has 350mg of calcium.
Does beets or tofu contain more iron?
Tofu is an abundant source of iron and it has 570% more iron than beet - beet has 0.8mg of iron in 100 grams and tofu has 5.4mg of iron.
Does beets or tofu contain more potassium?
Beet is a rich source of potassium and it has 170% more potassium than tofu - beet has 325mg of potassium in 100 grams and tofu has 121mg of potassium.