Tofu vs. White Sugar
Nutrition comparison of Tofu and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and white sugar:
- 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.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White sugar is high in calories and tofu has 80% less calories than white sugar - white sugar has 387 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 white sugar per calorie. Tofu has a macronutrient ratio of 39:9:52 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | White Sugar | |
|---|---|---|
| Protein | 39% | ~ |
| Carbohydrates | 9% | 100% |
| Fat | 52% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and tofu has 98% less carbohydrates than white sugar - white sugar has 100g 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 white sugar comprise of 100% sugar.
dietary fiber
Tofu has more dietary fiber than white sugar - tofu has 0.3g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and tofu has 99% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has more protein than white sugar - tofu has 8.1g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both tofu and white sugar are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Tofu and white sugar contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than white sugar - tofu has 25.5ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Tofu and white sugar contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Tofu and white sugar contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Tofu | White Sugar | |
|---|---|---|
| Thiamin | 0.081 MG | ~ |
| Riboflavin | 0.052 MG | 0.019 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 349 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 106 times more iron than white sugar - white sugar has 0.05mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Tofu has 59 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and tofu has 121mg of potassium.
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 White Sugar (Sugar, granulated) .
Tofu g
()
|
Daily Values (%) |
White Sugar 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 white sugar or tofu contain more calories in 100 grams?White sugar is high in calories and tofu has 80% less calories than white sugar - white sugar has 387 calories in 100g and tofu has 76 calories.
Is tofu or white sugar better for protein?
Tofu is a great source of protein and it has more protein than white sugar - tofu has 8.1g of protein per 100 grams and white sugar does not contain significant amounts.
Does white sugar or tofu have more carbohydrates?
By weight, white sugar is high in carbohydrates and tofu has 100% fewer carbohydrates than white sugar - white sugar has 100g 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 white sugar comprise of 100% sugar.
Does white sugar or tofu contain more calcium?
Tofu is a rich source of calcium and it has 349 times more calcium than white sugar - white sugar has 1mg of calcium in 100 grams and tofu has 350mg of calcium.
Does white sugar or tofu contain more iron?
Tofu is an abundant source of iron and it has 106 times more iron than white sugar - white sugar has 0.05mg of iron in 100 grams and tofu has 5.4mg of iron.