Blueberry vs. Tofu
Nutrition comparison of Blueberry and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and tofu:
- Blueberry has signficantly more Vitamin C than tofu.
- Blueberry is a great source of dietary fiber.
- Tofu has 15 times less sugar than blueberry.
- Tofu has 6.7 times less carbohydrates than blueberry.
- Tofu has more thiamin, however, blueberry contains more niacin.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blueberry and tofu contain similar amounts of calories - blueberry has 57 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Tofu | |
|---|---|---|
| Protein | 5% | 39% |
| Carbohydrates | 91% | 9% |
| Fat | 5% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 6.7 times less carbohydrates than blueberry - blueberry has 14.5g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has 700% more dietary fiber than tofu - blueberry has 2.4g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 15 times less sugar than blueberry - blueberry has 10g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 992% more protein than blueberry - blueberry has 0.74g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both blueberry and tofu are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than tofu - blueberry has 9.7mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Blueberry and tofu contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Blueberry and tofu contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Blueberry and tofu contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, however, blueberry contains more niacin. Both blueberry and tofu contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Blueberry | Tofu | |
|---|---|---|
| Thiamin | 0.037 MG | 0.081 MG |
| Riboflavin | 0.041 MG | 0.052 MG |
| Niacin | 0.418 MG | 0.195 MG |
| Pantothenic acid | 0.124 MG | 0.068 MG |
| Vitamin B6 | 0.052 MG | 0.047 MG |
| Folate | 6 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 57 times more calcium than blueberry - blueberry has 6mg 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 blueberry - blueberry has 0.28mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Tofu has 57% more potassium than blueberry - blueberry has 77mg 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 blueberry per 100 grams.
| Blueberry | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.319 G |
| Total | 0.058 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than blueberry per 100 grams.
| Blueberry | Tofu | |
|---|---|---|
| linoleic acid | 0.088 G | 2.38 G |
| Total | 0.088 G | 2.38 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.
Blueberry g
()
|
Daily Values (%) |
Tofu 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 blueberry or tofu contain more calories in 100 grams?Blueberry and tofu contain similar amounts of calories - blueberry has 57 calories in 100g and tofu has 76 calories.
Is blueberry or tofu better for protein?
Tofu is a great source of protein and it has 990% more protein than blueberry - blueberry has 0.74g of protein per 100 grams and tofu has 8.1g of protein.
Does blueberry or tofu have more carbohydrates?
By weight, tofu has 6.7 times fewer carbohydrates than blueberry - blueberry has 14.5g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does blueberry or tofu contain more calcium?
Tofu is a rich source of calcium and it has 57 times more calcium than blueberry - blueberry has 6mg of calcium in 100 grams and tofu has 350mg of calcium.
Does blueberry or tofu contain more iron?
Tofu is an abundant source of iron and it has 18 times more iron than blueberry - blueberry has 0.28mg of iron in 100 grams and tofu has 5.4mg of iron.