Tofu vs. Basil
Nutrition comparison of Tofu and Basil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
basil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and basil:
- Both basil and tofu are high in calcium and iron.
- Basil has 70% less calories than tofu.
- Basil is a great source of Vitamin C and potassium.
- Basil is an excellent source of Vitamin A and Vitamin K.
- Tofu has more thiamin, however, basil contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Tofu is a great source of protein.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Basil (Basil, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Basil has 70% less calories than tofu - basil has 23 calories per 100 grams and tofu has 76 calories.
| Tofu | Basil | |
|---|---|---|
| Protein | 39% | 43% |
| Carbohydrates | 9% | 32% |
| Fat | 52% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Both basil and tofu are low in carbohydrates - basil has 2.7g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in basil are made of 84% dietary fiber and 16% sugar, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Basil has 433% more dietary fiber than tofu - basil has 1.6g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Basil and tofu contain similar amounts of sugar - basil has 0.3g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 157% more protein than basil - basil has 3.2g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both basil and tofu are low in saturated fat - basil has 0.04g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Basil is a great source of Vitamin C and it has 179 times more Vitamin C than tofu - basil has 18mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Basil is an excellent source of Vitamin A and it has more Vitamin A than tofu - basil has 264ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Basil and tofu contain similar amounts of Vitamin E - basil has 0.8mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Basil is an excellent source of Vitamin K and it has 171 times more Vitamin K than tofu - basil has 414.8ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, however, basil contains more niacin, pantothenic acid, Vitamin B6 and folate. Both tofu and basil contain significant amounts of riboflavin.
| Tofu | Basil | |
|---|---|---|
| Thiamin | 0.081 MG | 0.034 MG |
| Riboflavin | 0.052 MG | 0.076 MG |
| Niacin | 0.195 MG | 0.902 MG |
| Pantothenic acid | 0.068 MG | 0.209 MG |
| Vitamin B6 | 0.047 MG | 0.155 MG |
| Folate | 15 UG | 68 UG |
Minerals
calcium
Both basil and tofu are high in calcium. Tofu has 98% more calcium than basil - basil has 177mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both basil and tofu are high in iron. Tofu has 69% more iron than basil - basil has 3.2mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Basil is a great source of potassium and it has 144% more potassium than tofu - basil has 295mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tofu and basil contain significant amounts of alpha linoleic acid (ALA).
| Tofu | Basil | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.316 G |
| Total | 0.319 G | 0.316 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than basil per 100 grams.
| Tofu | Basil | |
|---|---|---|
| linoleic acid | 2.38 G | 0.073 G |
| Total | 2.38 G | 0.073 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 (%) |
Basil g
()
|
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|---|---|---|---|---|---|---|---|
| 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 basil or tofu contain more calories in 100 grams?Basil has 70% less calories than tofu - basil has 23 calories in 100g and tofu has 76 calories.
Is basil or tofu better for protein?
Tofu is a great source of protein and it has 160% more protein than basil - basil has 3.2g of protein per 100 grams and tofu has 8.1g of protein.
Does basil or tofu have more carbohydrates?
By weight, both basil and tofu are low in carbohydrates - basil has 2.7g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in basil are made of 80% dietary fiber and 20% sugar, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does basil or tofu contain more calcium?
Both basil and tofu are high in calcium. Tofu has 100% more calcium than basil - basil has 177mg of calcium in 100 grams and tofu has 350mg of calcium.
Does basil or tofu contain more iron?
Both basil and tofu are high in iron. Tofu has 70% more iron than basil - basil has 3.2mg of iron in 100 grams and tofu has 5.4mg of iron.