Flour vs. Tofu
Nutrition comparison of Flour and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and tofu:
- Both flour and tofu are high in protein.
- Flour has more niacin and pantothenic acid.
- Flour is a great source of dietary fiber.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flour is high in calories and tofu has 79% less calories than flour - flour has 364 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Flour has a macronutrient ratio of 12:86:2 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Tofu | |
|---|---|---|
| Protein | 12% | 39% |
| Carbohydrates | 86% | 9% |
| Fat | 2% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and tofu has 98% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has 800% more dietary fiber than tofu - flour has 2.7g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Flour and tofu contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both flour and tofu are high in protein. Flour has 28% more protein than tofu - flour has 10.3g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both flour and tofu are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and flour contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than flour - tofu has 25.5ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and tofu contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Flour and tofu contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Flour has more niacin and pantothenic acid. Both flour and tofu contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Flour | Tofu | |
|---|---|---|
| Thiamin | 0.12 MG | 0.081 MG |
| Riboflavin | 0.04 MG | 0.052 MG |
| Niacin | 1.25 MG | 0.195 MG |
| Pantothenic acid | 0.438 MG | 0.068 MG |
| Vitamin B6 | 0.044 MG | 0.047 MG |
| Folate | 26 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 22 times more calcium than flour - flour has 15mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 358% more iron than flour - flour has 1.2mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Flour and tofu contain similar amounts of potassium - flour has 107mg 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 flour per 100 grams.
| Flour | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.319 G |
| Total | 0.022 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than flour per 100 grams.
| Flour | Tofu | |
|---|---|---|
| linoleic acid | 0.391 G | 2.38 G |
| Total | 0.391 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.
Flour 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 flour or tofu contain more calories in 100 grams?Flour is high in calories and tofu has 80% less calories than flour - flour has 364 calories in 100g and tofu has 76 calories.
Is flour or tofu better for protein?
Both flour and tofu are high in protein. Flour has 30% more protein than tofu - flour has 10.3g of protein per 100 grams and tofu has 8.1g of protein.
Does flour or tofu have more carbohydrates?
By weight, flour is high in carbohydrates and tofu has 100% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does flour or tofu contain more calcium?
Tofu is a rich source of calcium and it has 22 times more calcium than flour - flour has 15mg of calcium in 100 grams and tofu has 350mg of calcium.
Does flour or tofu contain more iron?
Tofu is an abundant source of iron and it has 360% more iron than flour - flour has 1.2mg of iron in 100 grams and tofu has 5.4mg of iron.