Tofu vs. Chives
Nutrition comparison of Tofu and Chives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
chives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and chives:
- Both chives and tofu are high in calcium.
- Chive has 61% less calories than tofu.
- Chive has more niacin, pantothenic acid, Vitamin B6 and folate.
- Chive is a great source of dietary fiber and potassium.
- Chive is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Chives (Chives, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chive has 61% less calories than tofu - chive has 30 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is lighter in protein, much lighter in carbs and much heavier in fat compared to chives per calorie. Tofu has a macronutrient ratio of 39:9:52 and for chives, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Chives | |
|---|---|---|
| Protein | 39% | 50% |
| Carbohydrates | 9% | 50% |
| Fat | 52% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both chives and tofu are low in carbohydrates - chive has 4.4g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in chives are made of 57% dietary fiber and 43% sugar, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Chive is a great source of dietary fiber and it has 733% more dietary fiber than tofu - chive has 2.5g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Chives and tofu contain similar amounts of sugar - chive has 1.9g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 147% more protein than chive - chive has 3.3g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both chives and tofu are low in saturated fat - chive has 0.15g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Chive is an excellent source of Vitamin C and it has 580 times more Vitamin C than tofu - chive has 58.1mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Chive is an excellent source of Vitamin A and it has more Vitamin A than tofu - chive has 218ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Chives and tofu contain similar amounts of Vitamin E - chive has 0.21mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Chive is an excellent source of Vitamin K and it has 87 times more Vitamin K than tofu - chive has 212.7ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Chive has more niacin, pantothenic acid, Vitamin B6 and folate. Both tofu and chives contain significant amounts of thiamin and riboflavin.
| Tofu | Chives | |
|---|---|---|
| Thiamin | 0.081 MG | 0.078 MG |
| Riboflavin | 0.052 MG | 0.115 MG |
| Niacin | 0.195 MG | 0.647 MG |
| Pantothenic acid | 0.068 MG | 0.324 MG |
| Vitamin B6 | 0.047 MG | 0.138 MG |
| Folate | 15 UG | 105 UG |
Minerals
calcium
Both chives and tofu are high in calcium. Tofu has 280% more calcium than chive - chive has 92mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 235% more iron than chive - chive has 1.6mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Chive is a great source of potassium and it has 145% more potassium than tofu - chive has 296mg 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 chive per 100 grams.
| Tofu | Chives | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.015 G |
| Total | 0.319 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than chive per 100 grams.
| Tofu | Chives | |
|---|---|---|
| linoleic acid | 2.38 G | 0.252 G |
| Total | 2.38 G | 0.252 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 (%) |
Chives 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 chives or tofu contain more calories in 100 grams?Chive has 60% less calories than tofu - chive has 30 calories in 100g and tofu has 76 calories.
Is chives or tofu better for protein?
Tofu is a great source of protein and it has 150% more protein than chive - chive has 3.3g of protein per 100 grams and tofu has 8.1g of protein.
Does chives or tofu have more carbohydrates?
By weight, both chives and tofu are low in carbohydrates - chive has 4.4g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in chives are made of 60% dietary fiber and 40% sugar, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does chives or tofu contain more calcium?
Both chives and tofu are high in calcium. Tofu has 280% more calcium than chive - chive has 92mg of calcium in 100 grams and tofu has 350mg of calcium.
Does chives or tofu contain more iron?
Tofu is an abundant source of iron and it has 240% more iron than chive - chive has 1.6mg of iron in 100 grams and tofu has 5.4mg of iron.