Cornstarch vs. Tofu

Nutrition comparison of Cornstarch and Tofu


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

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

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

  • Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Tofu is a great source of protein.
  • Tofu is an excellent source of calcium and iron.
Detailed nutritional comparison of cornstarch and tofu 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: Cornstarch (Cornstarch) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.


Image of Cornstarch src
Image of Tofu src

Calories and Carbs

calories

Cornstarch is high in calories and tofu has 80% less calories than cornstarch - cornstarch has 381 calories per 100 grams and tofu has 76 calories.

For macronutrient ratios, cornstarch is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Cornstarch has a macronutrient ratio of 0:100:0 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cornstarch Tofu
Protein ~ 39%
Carbohydrates 100% 9%
Fat ~ 52%
Alcohol ~ ~

carbohydrates

Cornstarch is high in carbohydrates and tofu has 98% less carbohydrates than cornstarch - cornstarch has 91.3g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.

dietary fiber

Cornstarch has 200% more dietary fiber than tofu - cornstarch has 0.9g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.

sugar

Tofu and cornstarch contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and cornstarch does not contain significant amounts.

Protein

protein

Tofu is a great source of protein and it has 30 times more protein than cornstarch - cornstarch has 0.26g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Both cornstarch and tofu are low in saturated fat - cornstarch has 0.01g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

Vitamins

Vitamin C

Tofu and cornstarch contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and cornstarch does not contain significant amounts.

Vitamin A

Tofu has more Vitamin A than cornstarch - tofu has 25.5ug of Vitamin A per 100 grams and cornstarch does not contain significant amounts.

Vitamin E

Tofu and cornstarch contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and cornstarch does not contain significant amounts.

Vitamin K

Tofu and cornstarch contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and cornstarch does not contain significant amounts.

The B Vitamins

Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Cornstarch Tofu
Thiamin ~ 0.081 MG
Riboflavin ~ 0.052 MG
Niacin ~ 0.195 MG
Pantothenic acid ~ 0.068 MG
Vitamin B6 ~ 0.047 MG
Folate ~ 15 UG

Minerals

calcium

Tofu is an excellent source of calcium and it has 174 times more calcium than cornstarch - cornstarch has 2mg 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 cornstarch - cornstarch has 0.47mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Tofu has 39 times more potassium than cornstarch - cornstarch has 3mg 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 cornstarch per 100 grams.

Cornstarch Tofu
linoleic acid 0.025 G 2.38 G
Total 0.025 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.

Note: The specific food items compared are: Cornstarch (Cornstarch) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

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FAQ

Does cornstarch or tofu contain more calories in 100 grams?
Cornstarch is high in calories and tofu has 80% less calories than cornstarch - cornstarch has 381 calories in 100g and tofu has 76 calories.

Is cornstarch or tofu better for protein?
Tofu is a great source of protein and it has 30 times more protein than cornstarch - cornstarch has 0.26g of protein per 100 grams and tofu has 8.1g of protein.

Does cornstarch or tofu have more carbohydrates?
By weight, cornstarch is high in carbohydrates and tofu has 100% fewer carbohydrates than cornstarch - cornstarch has 91.3g of carbs for 100g and tofu has 1.9g of carbohydrates.

Does cornstarch or tofu contain more calcium?
Tofu is a rich source of calcium and it has 174 times more calcium than cornstarch - cornstarch has 2mg of calcium in 100 grams and tofu has 350mg of calcium.

Does cornstarch or tofu contain more iron?
Tofu is an abundant source of iron and it has 10 times more iron than cornstarch - cornstarch has 0.47mg of iron in 100 grams and tofu has 5.4mg of iron.

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