Tofu vs. Tomato
Nutrition comparison of Tofu and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and tomato:
- Tofu has more thiamin and riboflavin, however, tomato contains more niacin.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
- Tomato has 3.2 times less calories than tofu.
- Tomato is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 3.2 times less calories than tofu - tomato has 18 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 tomato per calorie. Tofu has a macronutrient ratio of 39:9:52 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Tomato | |
|---|---|---|
| Protein | 39% | 17% |
| Carbohydrates | 9% | 75% |
| Fat | 52% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both tomato and tofu are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in tomato are made of 69% sugar and 31% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Tomato has 300% more dietary fiber than tofu - tomato has 1.2g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tomato and tofu contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 818% more protein than tomato - tomato has 0.88g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both tomato and tofu are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 136 times more Vitamin C than tofu - tomato has 13.7mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Tomato has more Vitamin A than tofu - tomato has 42ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tomato and tofu contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Tomato and tofu contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin and riboflavin, however, tomato contains more niacin. Both tofu and tomato contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Tofu | Tomato | |
|---|---|---|
| Thiamin | 0.081 MG | 0.037 MG |
| Riboflavin | 0.052 MG | 0.019 MG |
| Niacin | 0.195 MG | 0.594 MG |
| Pantothenic acid | 0.068 MG | 0.089 MG |
| Vitamin B6 | 0.047 MG | 0.08 MG |
| Folate | 15 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 34 times more calcium than tomato - tomato has 10mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 18 times more iron than tomato - tomato has 0.27mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Tomato is a great source of potassium and it has 96% more potassium than tofu - tomato has 237mg 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 tomato per 100 grams.
| Tofu | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.003 G |
| Total | 0.319 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than tomato per 100 grams.
| Tofu | Tomato | |
|---|---|---|
| linoleic acid | 2.38 G | 0.08 G |
| Total | 2.38 G | 0.08 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 (%) |
Tomato 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 tomato or tofu contain more calories in 100 grams?Tomato has 3.2 times less calories than tofu - tomato has 18 calories in 100g and tofu has 76 calories.
Is tomato or tofu better for protein?
Tofu is a great source of protein and it has 820% more protein than tomato - tomato has 0.88g of protein per 100 grams and tofu has 8.1g of protein.
Does tomato or tofu have more carbohydrates?
By weight, both tomato and tofu are low in carbohydrates - tomato has 3.9g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in tomato are made of 70% sugar and 30% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does tomato or tofu contain more calcium?
Tofu is a rich source of calcium and it has 34 times more calcium than tomato - tomato has 10mg of calcium in 100 grams and tofu has 350mg of calcium.
Does tomato or tofu contain more iron?
Tofu is an abundant source of iron and it has 18 times more iron than tomato - tomato has 0.27mg of iron in 100 grams and tofu has 5.4mg of iron.