Tofu vs. Cabbage
Nutrition comparison of Tofu and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and cabbage:
- Cabbage has 67% less calories than tofu.
- Cabbage has more pantothenic acid, Vitamin B6 and folate.
- Cabbage has signficantly more Vitamin K than tofu.
- Cabbage is a great source of dietary fiber.
- Cabbage is an excellent source of Vitamin C.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cabbage has 67% less calories than tofu - cabbage has 25 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, much lighter in carbs and much heavier in fat compared to cabbage per calorie. Tofu has a macronutrient ratio of 39:9:52 and for cabbage, 17:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Cabbage | |
|---|---|---|
| Protein | 39% | 17% |
| Carbohydrates | 9% | 80% |
| Fat | 52% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cabbage and tofu contain similar amounts of carbs - cabbage has 5.8g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in cabbage are made of 56% sugar and 44% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Cabbage is a great source of dietary fiber and it has 733% more dietary fiber than tofu - cabbage has 2.5g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Cabbage and tofu contain similar amounts of sugar - cabbage has 3.2g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 531% more protein than cabbage - cabbage has 1.3g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both cabbage and tofu are low in saturated fat - cabbage has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Cabbage is an excellent source of Vitamin C and it has 365 times more Vitamin C than tofu - cabbage has 36.6mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Cabbage and tofu contain similar amounts of Vitamin A - cabbage has 5ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Cabbage and tofu contain similar amounts of Vitamin E - cabbage has 0.15mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than tofu - cabbage has 76ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Cabbage has more pantothenic acid, Vitamin B6 and folate. Both tofu and cabbage contain significant amounts of thiamin, riboflavin and niacin.
| Tofu | Cabbage | |
|---|---|---|
| Thiamin | 0.081 MG | 0.061 MG |
| Riboflavin | 0.052 MG | 0.04 MG |
| Niacin | 0.195 MG | 0.234 MG |
| Pantothenic acid | 0.068 MG | 0.212 MG |
| Vitamin B6 | 0.047 MG | 0.124 MG |
| Folate | 15 UG | 43 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 775% more calcium than cabbage - cabbage has 40mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 10 times more iron than cabbage - cabbage has 0.47mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Cabbage has 40% more potassium than tofu - cabbage has 170mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than cabbage per 100 grams.
| Tofu | Cabbage | |
|---|---|---|
| linoleic acid | 2.38 G | 0.017 G |
| Total | 2.38 G | 0.017 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 (%) |
Cabbage 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 cabbage or tofu contain more calories in 100 grams?Cabbage has 70% less calories than tofu - cabbage has 25 calories in 100g and tofu has 76 calories.
Is cabbage or tofu better for protein?
Tofu is a great source of protein and it has 530% more protein than cabbage - cabbage has 1.3g of protein per 100 grams and tofu has 8.1g of protein.
Does cabbage or tofu have more carbohydrates?
By weight, cabbage and tofu contain similar amounts of carbs - cabbage has 5.8g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in cabbage are made of 60% sugar and 40% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does cabbage or tofu contain more calcium?
Tofu is a rich source of calcium and it has 780% more calcium than cabbage - cabbage has 40mg of calcium in 100 grams and tofu has 350mg of calcium.
Does cabbage or tofu contain more iron?
Tofu is an abundant source of iron and it has 10 times more iron than cabbage - cabbage has 0.47mg of iron in 100 grams and tofu has 5.4mg of iron.