Food with Nutrition Similar to Tofu


image of tofu

Similar to Tofu

A common and nutrient dense legume, tofu is an excellent source of calcium and iron. It is also a good source of protein. One cup of raw tofu contains about 188 calories.

Several foods are similar nutritionally to tofu, including fried tofu and goji berry. Other similar foods include barley, soy flour and black beans.

We compared the key nutrients in tofu (protein, calcium and iron) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Fried Tofu, Silken Tofu, Pinto Beans, Kidney Beans, White Beans, Barley, Soy Flour, Black Beans
fruits: Goji Berry
dairy and eggs: Parmesan Cheese, Mozzarella Cheese, Cheddar Cheese, Yogurt
baked goods: White Bread, Whole Wheat Bread
sweets: Chocolate Hazelnut Spread, Kit Kat
other: Filet O Fish, Big Mac, Quarter Pounder
The details of the top 20 foods most nutritionally similar to tofu are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to tofu. Fried tofu, silken tofu, pinto beans, kidney beans and white beans are all high in protein, calcium and or iron.

Fried Tofu

image of fried tofu

Similarity: > 95%

More nutritionally dense than tofu, fried tofu is also high in protein, calcium and iron. Also, fried tofu contains more dietary fiber and thiamin than tofu.

For 100 grams of tofu and fried tofu:


Tofu
(3/8 cup)
Fried Tofu
(3.5 ounces)
8.1
protein (G)
19
350
calcium (MG)
372
5.4
iron (MG)
4.9
View More
0.962 | 0.962 | 4.39 Complete Comparison:
Fried Tofu vs. Tofu


Silken Tofu

image of silken tofu

Similarity: > 90%

Silken tofu is also high in calcium and contains some of the same nutrients. Also, silken tofu contains more Vitamin E than tofu.

For 100 grams of tofu and silken tofu:


Tofu
(3/8 cup)
Silken Tofu
(7/8 piece)
8.1
protein (G)
7.2
350
calcium (MG)
111
5.4
iron (MG)
1.1
View More
0.936 | 0.936 | 1.45 Complete Comparison:
Silken Tofu vs. Tofu


Pinto Beans

image of pinto beans

Similarity: > 90%

Pinto beans are also high in calcium and contains some of the same nutrients. Also, pinto beans contains more dietary fiber, Vitamin C and potassium than tofu.

For 100 grams of tofu and pinto beans:


Tofu
(3/8 cup)
Pinto Beans
(3/8 can)
8.1
protein (G)
7
350
calcium (MG)
63
5.4
iron (MG)
1.3
View More
0.922 | 0.922 | 1.45 Complete Comparison:
Pinto Beans vs. Tofu


Kidney Beans

image of kidney beans

Similarity: > 90%

Kidney beans are also high in protein and calcium. Also, kidney beans contains more dietary fiber, potassium and Vitamin B6 than tofu.

For 100 grams of tofu and kidney beans:


Tofu
(3/8 cup)
Kidney Beans
(5/8 cup)
8.1
protein (G)
8.1
350
calcium (MG)
58
5.4
iron (MG)
1.5
View More
0.918 | 0.918 | 1.69 Complete Comparison:
Kidney Beans vs. Tofu


White Beans

image of white beans

Similarity: > 90%

White beans are also high in calcium and iron. Also, white beans contains more dietary fiber, potassium and folate than tofu.

For 100 grams of tofu and white beans:


Tofu
(3/8 cup)
White Beans
(3/8 cup)
8.1
protein (G)
7.3
350
calcium (MG)
73
5.4
iron (MG)
3
View More
0.917 | 0.917 | 2.14 Complete Comparison:
White Beans vs. Tofu


Barley

image of barley

Similarity: > 90%

More nutritionally dense than tofu, barley is also high in protein and iron. Moreover, barley contains more dietary fiber, potassium, thiamin and niacin than tofu.

For 100 grams of tofu and barley:


Tofu
(3/8 cup)
Barley
(1/2 cup)
8.1
protein (G)
9.9
350
calcium (MG)
29
5.4
iron (MG)
2.5
View More
0.895 | 0.895 | 4.82 Complete Comparison:
Barley vs. Tofu


Soy Flour

image of soy flour

Similarity: > 90%

More nutritionally dense than tofu, soy flour is also high in protein, calcium and iron. Also, soy flour contains more dietary fiber, potassium and thiamin than tofu.

For 100 grams of tofu and soy flour:


Tofu
(3/8 cup)
Soy Flour
(1.25 cup)
8.1
protein (G)
50
350
calcium (MG)
285
5.4
iron (MG)
8.2
View More
0.895 | 0.895 | 11.51 Complete Comparison:
Soy Flour vs. Tofu


Black Beans

image of black beans

Similarity: 89%

Black beans contain nutrients similar to tofu, but in smaller amounts overall. Moreover, black beans contains more dietary fiber, Vitamin C, potassium and folate than tofu.

For 100 grams of tofu and black beans:


Tofu
(3/8 cup)
Black Beans
(about 3/8 cup)
8.1
protein (G)
6
350
calcium (MG)
35
5.4
iron (MG)
1.9
View More
0.894 | 0.894 | 1.89 Complete Comparison:
Black Beans vs. Tofu


fruits


Goji Berry

image of goji berry

Similarity: > 95%

Goji berry is also high in protein, calcium and iron. Also, goji berry contains more dietary fiber and Vitamin C than tofu.

For 100 grams of tofu and goji berry:


Tofu
(3/8 cup)
Goji Berry
(18 tbsps)
8.1
protein (G)
14
350
calcium (MG)
190
5.4
iron (MG)
6.8
View More
0.95 | 0.95 | 2.51 Complete Comparison:
Goji Berry vs. Tofu


dairy and eggs

Several dairy or egg products offer similar nutrients to tofu including parmesan cheese, mozzarella cheese, cheddar cheese and yogurt.

Parmesan Cheese

image of parmesan cheese

Similarity: > 90%

More nutritionally dense than tofu, parmesan cheese is also high in protein and calcium. Also, parmesan cheese contains more Vitamin A, Vitamin D and riboflavin than tofu.

For 100 grams of tofu and parmesan cheese:


Tofu
(3/8 cup)
Parmesan Cheese
(3.5 ounces)
8.1
protein (G)
36
350
calcium (MG)
1184
5.4
iron (MG)
0.82
View More
0.938 | 0.938 | 5.7 Complete Comparison:
Parmesan Cheese vs. Tofu


Mozzarella Cheese

image of mozzarella cheese

Similarity: > 90%

Mozzarella cheese is also high in protein and calcium. Also, mozzarella cheese contains more Vitamin A, Vitamin D and riboflavin than tofu.

For 100 grams of tofu and mozzarella cheese:


Tofu
(3/8 cup)
Mozzarella Cheese
(3.5 ounces)
8.1
protein (G)
22
350
calcium (MG)
575
5.4
iron (MG)
0.2
View More
0.924 | 0.924 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Tofu


Cheddar Cheese

image of cheddar cheese

Similarity: > 90%

More nutritionally dense than tofu, cheddar cheese is also high in protein and calcium. Also, cheddar cheese contains more Vitamin A, Vitamin D and riboflavin than tofu.

For 100 grams of tofu and cheddar cheese:


Tofu
(3/8 cup)
Cheddar Cheese
(3/4 cup)
8.1
protein (G)
23
350
calcium (MG)
710
5.4
iron (MG)
0.14
View More
0.915 | 0.915 | 5.35 Complete Comparison:
Cheddar Cheese vs. Tofu


Yogurt

image of yogurt

Similarity: > 90%

Yogurt is also high in calcium and contains some of the same nutrients. Also, yogurt contains more Vitamin A, riboflavin and Vitamin B12 than tofu.

For 100 grams of tofu and yogurt:


Tofu
(3/8 cup)
Yogurt
(5/8 container)
8.1
protein (G)
3.5
350
calcium (MG)
121
5.4
iron (MG)
0.05
View More
0.901 | 0.901 | 2.14 Complete Comparison:
Yogurt vs. Tofu


baked goods


White Bread

image of white bread

Similarity: > 90%

More nutritionally dense than tofu, white bread is also high in protein, calcium and iron. Also, white bread contains more dietary fiber, thiamin and riboflavin than tofu.

For 100 grams of tofu and white bread:


Tofu
(3/8 cup)
White Bread
(3.5 slices)
8.1
protein (G)
11
350
calcium (MG)
684
5.4
iron (MG)
4.9
View More
0.926 | 0.926 | 4.51 Complete Comparison:
White Bread vs. Tofu


Whole Wheat Bread

image of whole wheat bread

Similarity: > 90%

More nutritionally dense than tofu, whole wheat bread is also high in protein, calcium and iron. Also, whole wheat bread contains more dietary fiber, Vitamin C and potassium than tofu.

For 100 grams of tofu and whole wheat bread:


Tofu
(3/8 cup)
Whole Wheat Bread
(3.5 ounces)
8.1
protein (G)
13
350
calcium (MG)
103
5.4
iron (MG)
2.5
View More
0.91 | 0.91 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Tofu


sweets


Chocolate Hazelnut Spread

image of chocolate hazelnut spread

Similarity: > 90%

Chocolate hazelnut spread is also high in calcium and iron. Also, chocolate hazelnut spread contains more dietary fiber and Vitamin E than tofu.

For 100 grams of tofu and chocolate hazelnut spread:


Tofu
(3/8 cup)
Chocolate Hazelnut Spread
(2.75 servings)
8.1
protein (G)
5.4
350
calcium (MG)
108
5.4
iron (MG)
4.4
View More
0.917 | 0.917 | 3.84 Complete Comparison:
Chocolate Hazelnut Spread vs. Tofu


Kit Kat

image of kit kat

Similarity: > 90%

Kit kat is also high in calcium and contains some of the same nutrients. Also, kit kat contains more dietary fiber and Vitamin A than tofu.

For 100 grams of tofu and kit kat:


Tofu
(3/8 cup)
Kit Kat
(2.5 bars)
8.1
protein (G)
6.5
350
calcium (MG)
125
5.4
iron (MG)
1
View More
0.917 | 0.917 | 2.7 Complete Comparison:
Kit Kat vs. Tofu


other


Filet O Fish

image of filet o fish

Similarity: > 90%

Filet o fish is also high in protein and calcium. Also, filet o fish contains more dietary fiber, trans fat and potassium than tofu.

For 100 grams of tofu and filet o fish:


Tofu
(3/8 cup)
Filet O Fish
(3/4 sandwich)
8.1
protein (G)
11
350
calcium (MG)
120
5.4
iron (MG)
1.6
View More
0.922 | 0.922 | 3.13 Complete Comparison:
Filet O Fish vs. Tofu


Big Mac

image of big mac

Similarity: > 90%

Big mac is also high in protein and calcium. Also, big mac contains more dietary fiber, potassium and thiamin than tofu.

For 100 grams of tofu and big mac:


Tofu
(3/8 cup)
Big Mac
(1/2 burger)
8.1
protein (G)
12
350
calcium (MG)
116
5.4
iron (MG)
2
View More
0.92 | 0.92 | 2.72 Complete Comparison:
Big Mac vs. Tofu


Quarter Pounder

image of quarter pounder

Similarity: > 90%

Quarter pounder is also high in protein, calcium and iron. Also, quarter pounder contains more dietary fiber and potassium than tofu.

For 100 grams of tofu and quarter pounder:


Tofu
(3/8 cup)
Quarter Pounder
(5/8 burger)
8.1
protein (G)
14
350
calcium (MG)
84
5.4
iron (MG)
2.4
View More
0.902 | 0.902 | 3.23 Complete Comparison:
Quarter Pounder vs. Tofu



Other Nutritional Substitutes