Blueberry vs. Tofu

Nutrition comparison of Blueberry and Tofu


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of blueberry versus tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in blueberry and tofu:

  • Blueberry has signficantly more Vitamin C than tofu.
  • Blueberry is a great source of dietary fiber.
  • Tofu has 15 times less sugar than blueberry.
  • Tofu has 6.7 times less carbohydrates than blueberry.
  • Tofu has more thiamin, however, blueberry contains more niacin.
  • Tofu is a great source of protein.
  • Tofu is an excellent source of calcium and iron.
Detailed nutritional comparison of blueberry and tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Blueberry (Blueberries, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Tofu src

Calories and Carbs

calories

Blueberry and tofu contain similar amounts of calories - blueberry has 57 calories per 100 grams and tofu has 76 calories.

For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blueberry Tofu
Protein 5% 39%
Carbohydrates 91% 9%
Fat 5% 52%
Alcohol ~ ~

carbohydrates

Tofu has 6.7 times less carbohydrates than blueberry - blueberry has 14.5g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.

dietary fiber

Blueberry is a great source of dietary fiber and it has 700% more dietary fiber than tofu - blueberry has 2.4g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.

sugar

Tofu has 15 times less sugar than blueberry - blueberry has 10g of sugar per 100 grams and tofu has 0.62g of sugar.

Protein

protein

Tofu is a great source of protein and it has 992% more protein than blueberry - blueberry has 0.74g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Both blueberry and tofu are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

Vitamins

Vitamin C

Blueberry has signficantly more Vitamin C than tofu - blueberry has 9.7mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.

Vitamin A

Blueberry and tofu contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and tofu does not contain significant amounts.

Vitamin E

Blueberry and tofu contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.

Vitamin K

Blueberry and tofu contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.

The B Vitamins

Tofu has more thiamin, however, blueberry contains more niacin. Both blueberry and tofu contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.

Blueberry Tofu
Thiamin 0.037 MG 0.081 MG
Riboflavin 0.041 MG 0.052 MG
Niacin 0.418 MG 0.195 MG
Pantothenic acid 0.124 MG 0.068 MG
Vitamin B6 0.052 MG 0.047 MG
Folate 6 UG 15 UG

Minerals

calcium

Tofu is an excellent source of calcium and it has 57 times more calcium than blueberry - blueberry has 6mg of calcium per 100 grams and tofu has 350mg of calcium.

iron

Tofu is an excellent source of iron and it has 18 times more iron than blueberry - blueberry has 0.28mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Tofu has 57% more potassium than blueberry - blueberry has 77mg 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 blueberry per 100 grams.

Blueberry Tofu
alpha linoleic acid 0.058 G 0.319 G
Total 0.058 G 0.319 G

omega 6s

Comparing omega-6 fatty acids, tofu has more linoleic acid than blueberry per 100 grams.

Blueberry Tofu
linoleic acid 0.088 G 2.38 G
Total 0.088 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: Blueberry (Blueberries, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

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FAQ

Does blueberry or tofu contain more calories in 100 grams?
Blueberry and tofu contain similar amounts of calories - blueberry has 57 calories in 100g and tofu has 76 calories.

Is blueberry or tofu better for protein?
Tofu is a great source of protein and it has 990% more protein than blueberry - blueberry has 0.74g of protein per 100 grams and tofu has 8.1g of protein.

Does blueberry or tofu have more carbohydrates?
By weight, tofu has 6.7 times fewer carbohydrates than blueberry - blueberry has 14.5g of carbs for 100g and tofu has 1.9g of carbohydrates.

Does blueberry or tofu contain more calcium?
Tofu is a rich source of calcium and it has 57 times more calcium than blueberry - blueberry has 6mg of calcium in 100 grams and tofu has 350mg of calcium.

Does blueberry or tofu contain more iron?
Tofu is an abundant source of iron and it has 18 times more iron than blueberry - blueberry has 0.28mg of iron in 100 grams and tofu has 5.4mg of iron.

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