Banana vs. Tofu
Nutrition comparison of Banana and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and tofu:
- Banana has signficantly more Vitamin C than tofu.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Tofu has 11.2 times less carbohydrates than banana.
- Tofu has 18.7 times less sugar than banana.
- Tofu has more thiamin, however, banana contains more niacin, pantothenic acid and Vitamin B6.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Banana (Bananas, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tofu and banana contain similar amounts of calories - tofu has 76 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Banana has a macronutrient ratio of 5:93:3 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Tofu | |
|---|---|---|
| Protein | 5% | 39% |
| Carbohydrates | 93% | 9% |
| Fat | 3% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 11.2 times less carbohydrates than banana - tofu has 1.9g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 767% more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Tofu has 18.7 times less sugar than banana - tofu has 0.62g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Tofu is a great source of protein and it has 641% more protein than banana - tofu has 8.1g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both tofu and banana are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than tofu - tofu has 0.1mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and tofu contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and banana contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Tofu and banana contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, however, banana contains more niacin, pantothenic acid and Vitamin B6. Both banana and tofu contain significant amounts of riboflavin and folate.
| Banana | Tofu | |
|---|---|---|
| Thiamin | 0.031 MG | 0.081 MG |
| Riboflavin | 0.073 MG | 0.052 MG |
| Niacin | 0.665 MG | 0.195 MG |
| Pantothenic acid | 0.334 MG | 0.068 MG |
| Vitamin B6 | 0.367 MG | 0.047 MG |
| Folate | 20 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 69 times more calcium than banana - tofu has 350mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Tofu is an excellent source of iron and it has 19 times more iron than banana - tofu has 5.4mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 196% more potassium than tofu - tofu has 121mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.319 G |
| Total | 0.027 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than banana per 100 grams.
| Banana | Tofu | |
|---|---|---|
| linoleic acid | 0.046 G | 2.38 G |
| Total | 0.046 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.
Banana g
()
|
Daily Values (%) |
Tofu 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 tofu or banana contain more calories in 100 grams?Tofu and banana contain similar amounts of calories - tofu has 76 calories in 100g and banana has 89 calories.
Is tofu or banana better for protein?
Tofu is a great source of protein and it has 640% more protein than banana - tofu has 8.1g of protein per 100 grams and banana has 1.1g of protein.
Does tofu or banana have more carbohydrates?
By weight, tofu has 11.2 times fewer carbohydrates than banana - tofu has 1.9g of carbs for 100g and banana has 22.8g of carbohydrates.
Does tofu or banana contain more calcium?
Tofu is a rich source of calcium and it has 69 times more calcium than banana - tofu has 350mg of calcium in 100 grams and banana has 5mg of calcium.
Does tofu or banana contain more iron?
Tofu is an abundant source of iron and it has 19 times more iron than banana - tofu has 5.4mg of iron in 100 grams and banana has 0.26mg of iron.
Does tofu or banana contain more potassium?
Banana is a rich source of potassium and it has 200% more potassium than tofu - tofu has 121mg of potassium in 100 grams and banana has 358mg of potassium.