Tofu vs. Carrots
Nutrition comparison of Tofu and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and carrots:
- Carrot has more niacin, pantothenic acid and Vitamin B6.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A and potassium.
- Tofu has 4.1 times less carbohydrates than carrot.
- Tofu has 6.6 times less sugar than carrot.
- 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 Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Carrot has 46% less calories than tofu - carrot has 41 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 carrots per calorie. Tofu has a macronutrient ratio of 39:9:52 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Carrots | |
|---|---|---|
| Protein | 39% | 9% |
| Carbohydrates | 9% | 87% |
| Fat | 52% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 4.1 times less carbohydrates than carrot - carrot has 9.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in carrots are made of 53% sugar, 31% dietary fiber and 16% starch, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Carrot is a great source of dietary fiber and it has 833% more dietary fiber than tofu - carrot has 2.8g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 6.6 times less sugar than carrot - carrot has 4.7g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 769% more protein than carrot - carrot has 0.93g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both carrots and tofu are low in saturated fat - carrot has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Carrot has 58 times more Vitamin C than tofu - carrot has 5.9mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than tofu - carrot has 835ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Carrots and tofu contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Carrots and tofu contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Carrot has more niacin, pantothenic acid and Vitamin B6. Both tofu and carrots contain significant amounts of thiamin, riboflavin and folate.
| Tofu | Carrots | |
|---|---|---|
| Thiamin | 0.081 MG | 0.066 MG |
| Riboflavin | 0.052 MG | 0.058 MG |
| Niacin | 0.195 MG | 0.983 MG |
| Pantothenic acid | 0.068 MG | 0.273 MG |
| Vitamin B6 | 0.047 MG | 0.138 MG |
| Folate | 15 UG | 19 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 961% more calcium than carrot - carrot has 33mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 16 times more iron than carrot - carrot has 0.3mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Carrot is an excellent source of potassium and it has 164% more potassium than tofu - carrot has 320mg 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 carrot per 100 grams.
| Tofu | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.002 G |
| Total | 0.319 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than carrot per 100 grams.
| Tofu | Carrots | |
|---|---|---|
| linoleic acid | 2.38 G | 0.1 G |
| Total | 2.38 G | 0.1 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 (%) |
Carrots 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 carrots or tofu contain more calories in 100 grams?Carrot has 50% less calories than tofu - carrot has 41 calories in 100g and tofu has 76 calories.
Is carrots or tofu better for protein?
Tofu is a great source of protein and it has 770% more protein than carrot - carrot has 0.93g of protein per 100 grams and tofu has 8.1g of protein.
Does carrots or tofu have more carbohydrates?
By weight, tofu has 4.1 times fewer carbohydrates than carrot - carrot has 9.6g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in carrots are made of 50% sugar, 30% dietary fiber and 20% starch, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does carrots or tofu contain more calcium?
Tofu is a rich source of calcium and it has 960% more calcium than carrot - carrot has 33mg of calcium in 100 grams and tofu has 350mg of calcium.
Does carrots or tofu contain more iron?
Tofu is an abundant source of iron and it has 16 times more iron than carrot - carrot has 0.3mg of iron in 100 grams and tofu has 5.4mg of iron.
Does carrots or tofu contain more potassium?
Carrot is a rich source of potassium and it has 160% more potassium than tofu - carrot has 320mg of potassium in 100 grams and tofu has 121mg of potassium.