Tofu vs. Brussels Sprouts
Nutrition comparison of Tofu and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and brussels sprouts:
- Both brussels sprouts and tofu are high in calcium.
- Brussels sprout has more niacin, pantothenic acid, Vitamin B6 and folate.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
- Tofu has 3.7 times less carbohydrates than brussels sprout.
- 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 Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brussels sprout has 43% less calories than tofu - brussels sprout has 43 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 brussels sprouts per calorie. Tofu has a macronutrient ratio of 39:9:52 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Brussels Sprouts | |
|---|---|---|
| Protein | 39% | 26% |
| Carbohydrates | 9% | 68% |
| Fat | 52% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 3.7 times less carbohydrates than brussels sprout - brussels sprout has 9g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 11 times more dietary fiber than tofu - brussels sprout has 3.8g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Brussels sprouts and tofu contain similar amounts of sugar - brussels sprout has 2.2g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 139% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both brussels sprouts and tofu are low in saturated fat - brussels sprout has 0.06g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 849 times more Vitamin C than tofu - brussels sprout has 85mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Brussels sprout has more Vitamin A than tofu - brussels sprout has 38ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Brussels sprouts and tofu contain similar amounts of Vitamin E - brussels sprout has 0.88mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 72 times more Vitamin K than tofu - brussels sprout has 177ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Brussels sprout has more niacin, pantothenic acid, Vitamin B6 and folate. Both tofu and brussels sprouts contain significant amounts of thiamin and riboflavin.
| Tofu | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.081 MG | 0.139 MG |
| Riboflavin | 0.052 MG | 0.09 MG |
| Niacin | 0.195 MG | 0.745 MG |
| Pantothenic acid | 0.068 MG | 0.309 MG |
| Vitamin B6 | 0.047 MG | 0.219 MG |
| Folate | 15 UG | 61 UG |
Minerals
calcium
Both brussels sprouts and tofu are high in calcium. Tofu has 733% more calcium than brussels sprout - brussels sprout has 42mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 283% more iron than brussels sprout - brussels sprout has 1.4mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 221% more potassium than tofu - brussels sprout has 389mg 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 brussels sprout per 100 grams.
| Tofu | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.099 G |
| Total | 0.319 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than brussels sprout per 100 grams.
| Tofu | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 2.38 G | 0.045 G |
| other omega 6 | ~ | 0.001 G |
| Total | 2.38 G | 0.046 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 Brussels Sprouts (Brussels sprouts, raw) .
Tofu g
()
|
Daily Values (%) |
Brussels Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brussels sprouts or tofu contain more calories in 100 grams?Brussels sprout has 40% less calories than tofu - brussels sprout has 43 calories in 100g and tofu has 76 calories.
Is brussels sprouts or tofu better for protein?
Tofu is a great source of protein and it has 140% more protein than brussels sprout - brussels sprout has 3.4g of protein per 100 grams and tofu has 8.1g of protein.
Does brussels sprouts or tofu have more carbohydrates?
By weight, tofu has 3.7 times fewer carbohydrates than brussels sprout - brussels sprout has 9g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does brussels sprouts or tofu contain more calcium?
Both brussels sprouts and tofu are high in calcium. Tofu has 730% more calcium than brussels sprout - brussels sprout has 42mg of calcium in 100 grams and tofu has 350mg of calcium.
Does brussels sprouts or tofu contain more iron?
Tofu is an abundant source of iron and it has 280% more iron than brussels sprout - brussels sprout has 1.4mg of iron in 100 grams and tofu has 5.4mg of iron.
Does brussels sprouts or tofu contain more potassium?
Brussels sprout is a rich source of potassium and it has 220% more potassium than tofu - brussels sprout has 389mg of potassium in 100 grams and tofu has 121mg of potassium.