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.
Detailed nutritional comparison of tofu and carrots 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.


Image of Tofu src
Image of Carrots src

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, 8:88:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tofu Carrots
Protein 39% 8%
Carbohydrates 9% 88%
Fat 52% 4%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Tofu or Carrots .

Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Carrots (Carrots, raw) .

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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.

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