Tofu vs. Pumpkin Puree
Nutrition comparison of Tofu and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and pumpkin puree:
- Pumpkin puree has 55% less calories than tofu.
- Pumpkin puree is a great source of dietary fiber and potassium.
- Pumpkin puree is an excellent source of Vitamin A.
- Tofu has 3.3 times less carbohydrates than pumpkin puree.
- Tofu has more thiamin, however, pumpkin puree contains more niacin and pantothenic acid.
- 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 Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 55% less calories than tofu - pumpkin puree has 34 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 pumpkin puree per calorie. Tofu has a macronutrient ratio of 39:9:52 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Pumpkin Puree | |
|---|---|---|
| Protein | 39% | 11% |
| Carbohydrates | 9% | 82% |
| Fat | 52% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 3.3 times less carbohydrates than pumpkin puree - pumpkin puree has 8.1g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 867% more dietary fiber than tofu - pumpkin puree has 2.9g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Pumpkin puree and tofu contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 635% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both pumpkin puree and tofu are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has 41 times more Vitamin C than tofu - pumpkin puree has 4.2mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than tofu - pumpkin puree has 778ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Pumpkin puree and tofu contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Pumpkin puree and tofu contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, however, pumpkin puree contains more niacin and pantothenic acid. Both tofu and pumpkin puree contain significant amounts of riboflavin, Vitamin B6 and folate.
| Tofu | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.081 MG | 0.024 MG |
| Riboflavin | 0.052 MG | 0.054 MG |
| Niacin | 0.195 MG | 0.367 MG |
| Pantothenic acid | 0.068 MG | 0.4 MG |
| Vitamin B6 | 0.047 MG | 0.056 MG |
| Folate | 15 UG | 12 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 12 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 286% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Pumpkin puree is a great source of potassium and it has 70% more potassium than tofu - pumpkin puree has 206mg 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 pumpkin puree per 100 grams.
| Tofu | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.008 G |
| Total | 0.319 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than pumpkin puree per 100 grams.
| Tofu | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 2.38 G | 0.007 G |
| Total | 2.38 G | 0.007 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 Pumpkin Puree (Pumpkin, canned, without salt) .
Tofu g
()
|
Daily Values (%) |
Pumpkin Puree 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 pumpkin puree or tofu contain more calories in 100 grams?Pumpkin puree has 60% less calories than tofu - pumpkin puree has 34 calories in 100g and tofu has 76 calories.
Is pumpkin puree or tofu better for protein?
Tofu is a great source of protein and it has 640% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and tofu has 8.1g of protein.
Does pumpkin puree or tofu have more carbohydrates?
By weight, tofu has 3.3 times fewer carbohydrates than pumpkin puree - pumpkin puree has 8.1g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does pumpkin puree or tofu contain more calcium?
Tofu is a rich source of calcium and it has 12 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and tofu has 350mg of calcium.
Does pumpkin puree or tofu contain more iron?
Tofu is an abundant source of iron and it has 290% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and tofu has 5.4mg of iron.