Tofu vs. Yellow Corn
Nutrition comparison of Tofu and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and yellow corn:
- Tofu has 10.2 times less carbohydrates than yellow corn.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
- Yellow corn has more niacin, pantothenic acid and Vitamin B6.
- Yellow corn is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yellow corn and tofu contain similar amounts of calories - yellow corn has 96 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 yellow corn per calorie. Tofu has a macronutrient ratio of 39:9:52 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Yellow Corn | |
|---|---|---|
| Protein | 39% | 12% |
| Carbohydrates | 9% | 76% |
| Fat | 52% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 10.2 times less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 700% more dietary fiber than tofu - yellow corn has 2.4g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Yellow corn and tofu contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 137% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both yellow corn and tofu are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 54 times more Vitamin C than tofu - yellow corn has 5.5mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Yellow corn has more Vitamin A than tofu - yellow corn has 13ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Yellow corn and tofu contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Yellow corn and tofu contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Yellow corn has more niacin, pantothenic acid and Vitamin B6. Both tofu and yellow corn contain significant amounts of thiamin, riboflavin and folate.
| Tofu | Yellow Corn | |
|---|---|---|
| Thiamin | 0.081 MG | 0.093 MG |
| Riboflavin | 0.052 MG | 0.057 MG |
| Niacin | 0.195 MG | 1.683 MG |
| Pantothenic acid | 0.068 MG | 0.792 MG |
| Vitamin B6 | 0.047 MG | 0.139 MG |
| Folate | 15 UG | 23 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 115 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 10 times more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Yellow corn is a great source of potassium and it has 80% more potassium than tofu - yellow corn has 218mg 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 yellow corn per 100 grams.
| Tofu | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.018 G |
| Total | 0.319 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than yellow corn per 100 grams.
| Tofu | Yellow Corn | |
|---|---|---|
| linoleic acid | 2.38 G | 0.586 G |
| Total | 2.38 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Tofu g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yellow corn or tofu contain more calories in 100 grams?Yellow corn and tofu contain similar amounts of calories - yellow corn has 96 calories in 100g and tofu has 76 calories.
Is yellow corn or tofu better for protein?
Tofu is a great source of protein and it has 140% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and tofu has 8.1g of protein.
Does yellow corn or tofu have more carbohydrates?
By weight, tofu has 10.2 times fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does yellow corn or tofu contain more calcium?
Tofu is a rich source of calcium and it has 115 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and tofu has 350mg of calcium.
Does yellow corn or tofu contain more iron?
Tofu is an abundant source of iron and it has 10 times more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and tofu has 5.4mg of iron.