Flour vs. Tofu

Nutrition comparison of Flour and Tofu


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

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

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

  • Both flour and tofu are high in protein.
  • Flour has more niacin and pantothenic acid.
  • Flour is a great source of dietary fiber.
  • Tofu is an excellent source of calcium and iron.
Detailed nutritional comparison of flour 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: Flour (Wheat flour, white, all-purpose, unenriched) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.


Image of Flour src
Image of Tofu src

Calories and Carbs

calories

Flour is high in calories and tofu has 79% less calories than flour - flour has 364 calories per 100 grams and tofu has 76 calories.

For macronutrient ratios, flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Flour has a macronutrient ratio of 12:86:2 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flour Tofu
Protein 12% 39%
Carbohydrates 86% 9%
Fat 2% 52%
Alcohol ~ ~

carbohydrates

Flour is high in carbohydrates and tofu has 98% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.

dietary fiber

Flour is a great source of dietary fiber and it has 800% more dietary fiber than tofu - flour has 2.7g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.

sugar

Flour and tofu contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and tofu has 0.62g of sugar.

Protein

protein

Both flour and tofu are high in protein. Flour has 28% more protein than tofu - flour has 10.3g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Both flour and tofu are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

Vitamins

Vitamin C

Tofu and flour contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and flour does not contain significant amounts.

Vitamin A

Tofu has more Vitamin A than flour - tofu has 25.5ug of Vitamin A per 100 grams and flour does not contain significant amounts.

Vitamin E

Flour and tofu contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.

Vitamin K

Flour and tofu contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.

The B Vitamins

Flour has more niacin and pantothenic acid. Both flour and tofu contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.

Flour Tofu
Thiamin 0.12 MG 0.081 MG
Riboflavin 0.04 MG 0.052 MG
Niacin 1.25 MG 0.195 MG
Pantothenic acid 0.438 MG 0.068 MG
Vitamin B6 0.044 MG 0.047 MG
Folate 26 UG 15 UG

Minerals

calcium

Tofu is an excellent source of calcium and it has 22 times more calcium than flour - flour has 15mg of calcium per 100 grams and tofu has 350mg of calcium.

iron

Tofu is an excellent source of iron and it has 358% more iron than flour - flour has 1.2mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Flour and tofu contain similar amounts of potassium - flour has 107mg 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 flour per 100 grams.

Flour Tofu
alpha linoleic acid 0.022 G 0.319 G
Total 0.022 G 0.319 G

omega 6s

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

Flour Tofu
linoleic acid 0.391 G 2.38 G
Total 0.391 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: Flour (Wheat flour, white, all-purpose, unenriched) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does flour or tofu contain more calories in 100 grams?
Flour is high in calories and tofu has 80% less calories than flour - flour has 364 calories in 100g and tofu has 76 calories.

Is flour or tofu better for protein?
Both flour and tofu are high in protein. Flour has 30% more protein than tofu - flour has 10.3g of protein per 100 grams and tofu has 8.1g of protein.

Does flour or tofu have more carbohydrates?
By weight, flour is high in carbohydrates and tofu has 100% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and tofu has 1.9g of carbohydrates.

Does flour or tofu contain more calcium?
Tofu is a rich source of calcium and it has 22 times more calcium than flour - flour has 15mg of calcium in 100 grams and tofu has 350mg of calcium.

Does flour or tofu contain more iron?
Tofu is an abundant source of iron and it has 360% more iron than flour - flour has 1.2mg of iron in 100 grams and tofu has 5.4mg of iron.

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