Tofu vs. Cucumber
Nutrition comparison of Tofu and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and cucumber:
- Cucumber has 4 times less calories than tofu.
- Tofu has more thiamin, however, cucumber contains more pantothenic acid.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber has 4 times less calories than tofu - cucumber has 15 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 cucumber per calorie. Tofu has a macronutrient ratio of 39:9:52 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Cucumber | |
|---|---|---|
| Protein | 39% | 15% |
| Carbohydrates | 9% | 80% |
| Fat | 52% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both cucumber and tofu are low in carbohydrates - cucumber has 3.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in cucumber are made of 56% sugar, 28% starch and 17% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Cucumber and tofu contain similar amounts of dietary fiber - cucumber has 0.5g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Cucumber and tofu contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 11 times more protein than cucumber - cucumber has 0.65g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both cucumber and tofu are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Cucumber has 27 times more Vitamin C than tofu - cucumber has 2.8mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Cucumber and tofu contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Cucumber and tofu contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Cucumber and tofu contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, however, cucumber contains more pantothenic acid. Both tofu and cucumber contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Tofu | Cucumber | |
|---|---|---|
| Thiamin | 0.081 MG | 0.027 MG |
| Riboflavin | 0.052 MG | 0.033 MG |
| Niacin | 0.195 MG | 0.098 MG |
| Pantothenic acid | 0.068 MG | 0.259 MG |
| Vitamin B6 | 0.047 MG | 0.04 MG |
| Folate | 15 UG | 7 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 20 times more calcium than cucumber - cucumber has 16mg 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 cucumber - cucumber has 0.28mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Cucumber and tofu contain similar amounts of potassium - cucumber has 147mg 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 cucumber per 100 grams.
| Tofu | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.005 G |
| Total | 0.319 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than cucumber per 100 grams.
| Tofu | Cucumber | |
|---|---|---|
| linoleic acid | 2.38 G | 0.028 G |
| Total | 2.38 G | 0.028 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 (%) |
Cucumber 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 cucumber or tofu contain more calories in 100 grams?Cucumber has 4 times less calories than tofu - cucumber has 15 calories in 100g and tofu has 76 calories.
Is cucumber or tofu better for protein?
Tofu is a great source of protein and it has 11 times more protein than cucumber - cucumber has 0.65g of protein per 100 grams and tofu has 8.1g of protein.
Does cucumber or tofu have more carbohydrates?
By weight, both cucumber and tofu are low in carbohydrates - cucumber has 3.6g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in cucumber are made of 60% sugar, 30% starch and 20% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does cucumber or tofu contain more calcium?
Tofu is a rich source of calcium and it has 20 times more calcium than cucumber - cucumber has 16mg of calcium in 100 grams and tofu has 350mg of calcium.
Does cucumber or tofu contain more iron?
Tofu is an abundant source of iron and it has 18 times more iron than cucumber - cucumber has 0.28mg of iron in 100 grams and tofu has 5.4mg of iron.