Tofu vs. Nutmeg
Nutrition comparison of Tofu and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and nutmeg:
- Both nutmeg and tofu are high in calcium and iron.
- Nutmeg has more thiamin, niacin, Vitamin B6 and folate, however, tofu contains more pantothenic acid.
- Nutmeg is an excellent source of dietary fiber and potassium.
- Tofu is a great source of protein.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nutmeg is high in calories and tofu has 86% less calories than nutmeg - nutmeg has 525 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, much lighter in carbs and lighter in fat compared to nutmeg per calorie. Tofu has a macronutrient ratio of 39:9:52 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Nutmeg | |
|---|---|---|
| Protein | 39% | 3% |
| Carbohydrates | 9% | 37% |
| Fat | 52% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and tofu has 96% less carbohydrates than nutmeg - nutmeg has 49.3g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Nutmeg is an excellent source of dietary fiber and it has 68 times more dietary fiber than tofu - nutmeg has 20.8g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Nutmeg and tofu contain similar amounts of sugar - nutmeg has 3g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 38% more protein than nutmeg - nutmeg has 5.8g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and tofu has 97% less saturated fat than nutmeg - nutmeg has 25.9g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Nutmeg has 29 times more Vitamin C than tofu - nutmeg has 3mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Nutmeg and tofu contain similar amounts of Vitamin A - nutmeg has 5ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and nutmeg contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Tofu and nutmeg contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Nutmeg has more thiamin, niacin, Vitamin B6 and folate, however, tofu contains more pantothenic acid. Both tofu and nutmeg contain significant amounts of riboflavin.
| Tofu | Nutmeg | |
|---|---|---|
| Thiamin | 0.081 MG | 0.346 MG |
| Riboflavin | 0.052 MG | 0.057 MG |
| Niacin | 0.195 MG | 1.299 MG |
| Pantothenic acid | 0.068 MG | ~ |
| Vitamin B6 | 0.047 MG | 0.16 MG |
| Folate | 15 UG | 76 UG |
Minerals
calcium
Both nutmeg and tofu are high in calcium. Tofu has 90% more calcium than nutmeg - nutmeg has 184mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both nutmeg and tofu are high in iron. Tofu has 76% more iron than nutmeg - nutmeg has 3mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Nutmeg is an excellent source of potassium and it has 189% more potassium than tofu - nutmeg has 350mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than nutmeg per 100 grams.
| Tofu | Nutmeg | |
|---|---|---|
| linoleic acid | 2.38 G | 0.35 G |
| Total | 2.38 G | 0.35 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 (%) |
Nutmeg 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 nutmeg or tofu contain more calories in 100 grams?Nutmeg is high in calories and tofu has 90% less calories than nutmeg - nutmeg has 525 calories in 100g and tofu has 76 calories.
Is nutmeg or tofu better for protein?
Tofu is a great source of protein and it has 40% more protein than nutmeg - nutmeg has 5.8g of protein per 100 grams and tofu has 8.1g of protein.
Does nutmeg or tofu have more carbohydrates?
By weight, nutmeg is high in carbohydrates and tofu has 100% fewer carbohydrates than nutmeg - nutmeg has 49.3g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does nutmeg or tofu contain more calcium?
Both nutmeg and tofu are high in calcium. Tofu has 90% more calcium than nutmeg - nutmeg has 184mg of calcium in 100 grams and tofu has 350mg of calcium.
Does nutmeg or tofu contain more iron?
Both nutmeg and tofu are high in iron. Tofu has 80% more iron than nutmeg - nutmeg has 3mg of iron in 100 grams and tofu has 5.4mg of iron.
Does nutmeg or tofu contain more potassium?
Nutmeg is a rich source of potassium and it has 190% more potassium than tofu - nutmeg has 350mg of potassium in 100 grams and tofu has 121mg of potassium.