Tofu vs. Broccoli
Nutrition comparison of Tofu and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and broccoli:
- Both broccoli and tofu are high in calcium.
- Broccoli has 55% less calories than tofu.
- Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 55% less calories than tofu - broccoli has 34 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is heavier in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Tofu has a macronutrient ratio of 39:9:52 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Broccoli | |
|---|---|---|
| Protein | 39% | 28% |
| Carbohydrates | 9% | 65% |
| Fat | 52% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and tofu contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 767% more dietary fiber than tofu - broccoli has 2.6g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Broccoli and tofu contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 187% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both broccoli and tofu are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 891 times more Vitamin C than tofu - broccoli has 89.2mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than tofu - broccoli has 31ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Broccoli and tofu contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 41 times more Vitamin K than tofu - broccoli has 101.6ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both tofu and broccoli contain significant amounts of thiamin.
| Tofu | Broccoli | |
|---|---|---|
| Thiamin | 0.081 MG | 0.071 MG |
| Riboflavin | 0.052 MG | 0.117 MG |
| Niacin | 0.195 MG | 0.639 MG |
| Pantothenic acid | 0.068 MG | 0.573 MG |
| Vitamin B6 | 0.047 MG | 0.175 MG |
| Folate | 15 UG | 63 UG |
Minerals
calcium
Both broccoli and tofu are high in calcium. Tofu has 645% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 634% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 161% more potassium than tofu - broccoli has 316mg 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 broccoli per 100 grams.
| Tofu | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.0215 G |
| Total | 0.319 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than broccoli per 100 grams.
| Tofu | Broccoli | |
|---|---|---|
| linoleic acid | 2.38 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 2.38 G | 0.055 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 (%) |
Broccoli 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 broccoli or tofu contain more calories in 100 grams?Broccoli has 60% less calories than tofu - broccoli has 34 calories in 100g and tofu has 76 calories.
Is broccoli or tofu better for protein?
Tofu is a great source of protein and it has 190% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and tofu has 8.1g of protein.
Does broccoli or tofu have more carbohydrates?
By weight, broccoli and tofu contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does broccoli or tofu contain more calcium?
Both broccoli and tofu are high in calcium. Tofu has 650% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and tofu has 350mg of calcium.
Does broccoli or tofu contain more iron?
Tofu is an abundant source of iron and it has 630% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and tofu has 5.4mg of iron.
Does broccoli or tofu contain more potassium?
Broccoli is a rich source of potassium and it has 160% more potassium than tofu - broccoli has 316mg of potassium in 100 grams and tofu has 121mg of potassium.