Tofu vs. Spinach

Nutrition comparison of Tofu and Spinach


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

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

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

  • Both spinach and tofu are high in calcium and iron.
  • Spinach has 70% less calories than tofu.
  • Spinach has more riboflavin, niacin, Vitamin B6 and folate.
  • Spinach is a great source of dietary fiber.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
  • Tofu is a great source of protein.
Detailed nutritional comparison of tofu and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Tofu src
Image of Spinach src

Calories and Carbs

calories

Spinach has 70% less calories than tofu - spinach has 23 calories per 100 grams and tofu has 76 calories.

Tofu Spinach
Protein 39% 40%
Carbohydrates 9% 49%
Fat 52% 10%
Alcohol ~ ~

carbohydrates

Both spinach and tofu are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has 633% more dietary fiber than tofu - spinach has 2.2g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.

sugar

Spinach and tofu contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and tofu has 0.62g of sugar.



Protein

protein

Tofu is a great source of protein and it has 183% more protein than spinach - spinach has 2.9g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Both spinach and tofu are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 280 times more Vitamin C than tofu - spinach has 28.1mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than tofu - spinach has 469ug of Vitamin A per 100 grams and tofu does not contain significant amounts.

Vitamin E

Spinach has 202 times more Vitamin E than tofu - spinach has 2mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 200 times more Vitamin K than tofu - spinach has 482.9ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.

The B Vitamins

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

Tofu Spinach
Thiamin 0.081 MG 0.078 MG
Riboflavin 0.052 MG 0.189 MG
Niacin 0.195 MG 0.724 MG
Pantothenic acid 0.068 MG 0.065 MG
Vitamin B6 0.047 MG 0.195 MG
Folate 15 UG 194 UG

Minerals

calcium

Both spinach and tofu are high in calcium. Tofu has 254% more calcium than spinach - spinach has 99mg of calcium per 100 grams and tofu has 350mg of calcium.

iron

Both spinach and tofu are high in iron. Tofu has 98% more iron than spinach - spinach has 2.7mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Spinach is an excellent source of potassium and it has 361% more potassium than tofu - spinach has 558mg 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 spinach per 100 grams.

Tofu Spinach
alpha linoleic acid 0.319 G 0.138 G
Total 0.319 G 0.138 G

omega 6s

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

Tofu Spinach
linoleic acid 2.38 G 0.026 G
Total 2.38 G 0.026 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Spinach (Spinach, raw) .

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