Tofu vs. Dijon Mustard
Nutrition comparison of Tofu and Dijon Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
dijon mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and dijon mustard:
- Both dijon mustard and tofu are high in calcium, iron and protein.
- Dijon mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Dijon mustard has signficantly more Vitamin E than tofu.
- Dijon mustard is an excellent source of dietary fiber and potassium.
- Tofu has 65% less saturated fat than dijon mustard.
- Tofu has 9.9 times less sugar than dijon mustard.
- Tofu has signficantly less carbohydrates than dijon mustard.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Dijon Mustard (Spices, mustard seed, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Dijon mustard is high in calories and tofu has 85% less calories than dijon mustard - dijon mustard has 508 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is heavier in protein, lighter in carbs and lighter in fat compared to dijon mustard per calorie. Tofu has a macronutrient ratio of 39:9:52 and for dijon mustard, 19:22:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Dijon Mustard | |
|---|---|---|
| Protein | 39% | 19% |
| Carbohydrates | 9% | 22% |
| Fat | 52% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has signficantly less carbohydrates than dijon mustard - dijon mustard has 28.1g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Dijon mustard is an excellent source of dietary fiber and it has 39 times more dietary fiber than tofu - dijon mustard has 12.2g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 9.9 times less sugar than dijon mustard - dijon mustard has 6.8g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both dijon mustard and tofu are high in protein. Dijon mustard has 223% more protein than tofu - dijon mustard has 26.1g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Tofu has 65% less saturated fat than dijon mustard - dijon mustard has 2g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Dijon mustard has 70 times more Vitamin C than tofu - dijon mustard has 7.1mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Dijon mustard and tofu contain similar amounts of Vitamin A - dijon mustard has 2ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Dijon mustard has signficantly more Vitamin E than tofu - dijon mustard has 5.1mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Dijon mustard and tofu contain similar amounts of Vitamin K - dijon mustard has 5.4ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Dijon mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Tofu | Dijon Mustard | |
|---|---|---|
| Thiamin | 0.081 MG | 0.805 MG |
| Riboflavin | 0.052 MG | 0.261 MG |
| Niacin | 0.195 MG | 4.733 MG |
| Pantothenic acid | 0.068 MG | 0.81 MG |
| Vitamin B6 | 0.047 MG | 0.397 MG |
| Folate | 15 UG | 162 UG |
Minerals
calcium
Both dijon mustard and tofu are high in calcium. Tofu has 32% more calcium than dijon mustard - dijon mustard has 266mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both dijon mustard and tofu are high in iron. Dijon mustard has 72% more iron than tofu - dijon mustard has 9.2mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Dijon mustard is an excellent source of potassium and it has 510% more potassium than tofu - dijon mustard has 738mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, dijon mustard has more alpha linoleic acid (ALA) than tofu per 100 grams.
| Tofu | Dijon Mustard | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 3.792 G |
| Total | 0.319 G | 3.792 G |
omega 6s
Comparing omega-6 fatty acids, dijon mustard has more linoleic acid than tofu per 100 grams.
| Tofu | Dijon Mustard | |
|---|---|---|
| linoleic acid | 2.38 G | 5.921 G |
| other omega 6 | ~ | 0.25 G |
| Total | 2.38 G | 6.171 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.
Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Dijon Mustard (Spices, mustard seed, ground) .
Tofu g
()
|
Daily Values (%) |
Dijon Mustard 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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 dijon mustard or tofu contain more calories in 100 grams?Dijon mustard is high in calories and tofu has 90% less calories than dijon mustard - dijon mustard has 508 calories in 100g and tofu has 76 calories.
Is dijon mustard or tofu better for protein?
Both dijon mustard and tofu are high in protein. Dijon mustard has 220% more protein than tofu - dijon mustard has 26.1g of protein per 100 grams and tofu has 8.1g of protein.
Does dijon mustard or tofu contain more calcium?
Both dijon mustard and tofu are high in calcium. Tofu has 30% more calcium than dijon mustard - dijon mustard has 266mg of calcium in 100 grams and tofu has 350mg of calcium.
Does dijon mustard or tofu contain more iron?
Both dijon mustard and tofu are high in iron. Dijon mustard has 70% more iron than tofu - dijon mustard has 9.2mg of iron in 100 grams and tofu has 5.4mg of iron.
Does dijon mustard or tofu contain more potassium?
Dijon mustard is a rich source of potassium and it has 510% more potassium than tofu - dijon mustard has 738mg of potassium in 100 grams and tofu has 121mg of potassium.