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.
Detailed nutritional comparison of tofu and tomato 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: 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.


Image of Tofu src
Image of Tomato src

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, 17:74:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tofu Tomato
Protein 39% 17%
Carbohydrates 9% 74%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Tofu or Tomato .

Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Tomato (Tomatoes, red, ripe, raw, year round average) .

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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.