Tofu vs. Bok Choy

Nutrition comparison of Tofu and Bok Choy


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

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

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

  • Both bok choy and tofu are high in calcium.
  • Bok choy has 4.8 times less calories than tofu.
  • Bok choy has more niacin, Vitamin B6 and folate.
  • Bok choy is a great source of potassium.
  • Bok choy is an excellent source of Vitamin A and Vitamin C.
  • Tofu is a great source of protein.
  • Tofu is an excellent source of iron.
Detailed nutritional comparison of tofu and bok choy 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 Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.


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Image of Bok Choy src

Calories and Carbs

calories

Bok choy has 4.8 times less calories than tofu - bok choy has 13 calories per 100 grams and tofu has 76 calories.

For macronutrient ratios, tofu is much lighter in carbs, much heavier in fat and similar to bok choy for protein. Tofu has a macronutrient ratio of 39:9:52 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tofu Bok Choy
Protein 39% 39%
Carbohydrates 9% 53%
Fat 52% 8%
Alcohol ~ ~

carbohydrates

Both bok choy and tofu are low in carbohydrates - bok choy has 2.2g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.

The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.

dietary fiber

Bok choy has 233% more dietary fiber than tofu - bok choy has 1g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.

sugar

Bok choy and tofu contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and tofu has 0.62g of sugar.

Protein

protein

Tofu is a great source of protein and it has 439% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Both bok choy and tofu are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

Vitamins

Vitamin C

Bok choy is an excellent source of Vitamin C and it has 449 times more Vitamin C than tofu - bok choy has 45mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.

Vitamin A

Bok choy is an excellent source of Vitamin A and it has more Vitamin A than tofu - bok choy has 223ug of Vitamin A per 100 grams and tofu does not contain significant amounts.

Vitamin E

Bok choy and tofu contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.

Vitamin K

Bok choy has 17 times more Vitamin K than tofu - bok choy has 45.5ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.

The B Vitamins

Bok choy has more niacin, Vitamin B6 and folate. Both tofu and bok choy contain significant amounts of thiamin, riboflavin and pantothenic acid.

Tofu Bok Choy
Thiamin 0.081 MG 0.04 MG
Riboflavin 0.052 MG 0.07 MG
Niacin 0.195 MG 0.5 MG
Pantothenic acid 0.068 MG 0.088 MG
Vitamin B6 0.047 MG 0.194 MG
Folate 15 UG 66 UG

Minerals

calcium

Both bok choy and tofu are high in calcium. Tofu has 233% more calcium than bok choy - bok choy has 105mg of calcium per 100 grams and tofu has 350mg of calcium.

iron

Tofu is an excellent source of iron and it has 570% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Bok choy is a great source of potassium and it has 108% more potassium than tofu - bok choy has 252mg 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 bok choy per 100 grams.

Tofu Bok Choy
alpha linoleic acid 0.319 G 0.055 G
Total 0.319 G 0.055 G

omega 6s

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

Tofu Bok Choy
linoleic acid 2.38 G 0.042 G
Total 2.38 G 0.042 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 Bok Choy (Cabbage, chinese (pak-choi), raw) .

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G Water G
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FAQ

Does bok choy or tofu contain more calories in 100 grams?
Bok choy has 4.8 times less calories than tofu - bok choy has 13 calories in 100g and tofu has 76 calories.

Is bok choy or tofu better for protein?
Tofu is a great source of protein and it has 440% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and tofu has 8.1g of protein.

Does bok choy or tofu have more carbohydrates?
By weight, both bok choy and tofu are low in carbohydrates - bok choy has 2.2g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.

Does bok choy or tofu contain more calcium?
Both bok choy and tofu are high in calcium. Tofu has 230% more calcium than bok choy - bok choy has 105mg of calcium in 100 grams and tofu has 350mg of calcium.

Does bok choy or tofu contain more iron?
Tofu is an abundant source of iron and it has 570% more iron than bok choy - bok choy has 0.8mg of iron in 100 grams and tofu has 5.4mg of iron.