Kefir vs. Tofu
Nutrition comparison of Kefir and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and tofu:
- Both kefir and tofu are high in calcium.
- Kefir is an excellent source of Vitamin A.
- Tofu has more thiamin, however, kefir contains more riboflavin, pantothenic acid and Vitamin B12.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kefir has 43% less calories than tofu - kefir has 43 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, kefir is lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Kefir has a macronutrient ratio of 35:44:21 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Tofu | |
|---|---|---|
| Protein | 35% | 39% |
| Carbohydrates | 44% | 9% |
| Fat | 21% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both kefir and tofu are low in carbohydrates - kefir has 4.8g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in tofu are made of 67% sugar and 33% dietary fiber, whereas the carbs in kefir comprise of 100% sugar.
dietary fiber
Tofu has more dietary fiber than kefir - tofu has 0.3g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kefir and tofu contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 113% more protein than kefir - kefir has 3.8g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both kefir and tofu are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
trans fat
Both kefir and tofu are low in trans fat - kefir has 0.04g of trans fat per 100 grams and tofu does not contain significant amounts.
cholesterol
Both kefir and tofu are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Kefir and tofu contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than tofu - kefir has 171ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than tofu - kefir has 41iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Kefir and tofu contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Kefir and tofu contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, however, kefir contains more riboflavin, pantothenic acid and Vitamin B12. Both kefir and tofu contain significant amounts of niacin, Vitamin B6 and folate.
| Kefir | Tofu | |
|---|---|---|
| Thiamin | 0.03 MG | 0.081 MG |
| Riboflavin | 0.135 MG | 0.052 MG |
| Niacin | 0.15 MG | 0.195 MG |
| Pantothenic acid | 0.385 MG | 0.068 MG |
| Vitamin B6 | 0.058 MG | 0.047 MG |
| Folate | 13 UG | 15 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Both kefir and tofu are high in calcium. Tofu has 169% more calcium than kefir - kefir has 130mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 133 times more iron than kefir - kefir has 0.04mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Kefir has 36% more potassium than tofu - kefir has 164mg 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 kefir per 100 grams.
| Kefir | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.319 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than kefir per 100 grams.
| Kefir | Tofu | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 2.38 G |
| Total | 0.044 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.
Kefir g
()
|
Daily Values (%) |
Tofu 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 kefir or tofu contain more calories in 100 grams?Kefir has 40% less calories than tofu - kefir has 43 calories in 100g and tofu has 76 calories.
Is kefir or tofu better for protein?
Tofu is a great source of protein and it has 110% more protein than kefir - kefir has 3.8g of protein per 100 grams and tofu has 8.1g of protein.
Does kefir or tofu have more carbohydrates?
By weight, both kefir and tofu are low in carbohydrates - kefir has 4.8g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in tofu are made of 70% sugar and 30% dietary fiber, whereas the carbs in kefir comprise of 100% sugar.
Does kefir or tofu contain more calcium?
Both kefir and tofu are high in calcium. Tofu has 170% more calcium than kefir - kefir has 130mg of calcium in 100 grams and tofu has 350mg of calcium.
Does kefir or tofu contain more iron?
Tofu is an abundant source of iron and it has 133 times more iron than kefir - kefir has 0.04mg of iron in 100 grams and tofu has 5.4mg of iron.