Tofu vs. Kale
Nutrition comparison of Tofu and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and kale:
- Both kale and tofu are high in calcium.
- Kale has 54% less calories than tofu.
- Kale has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, dietary fiber and potassium.
- 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 Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 54% less calories than tofu - kale has 35 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is heavier in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Tofu has a macronutrient ratio of 39:9:52 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Kale | |
|---|---|---|
| Protein | 39% | 28% |
| Carbohydrates | 9% | 41% |
| Fat | 52% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and tofu are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Kale is an excellent source of dietary fiber and it has 12 times more dietary fiber than tofu - kale has 4.1g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Kale and tofu contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 177% more protein than kale - kale has 2.9g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both kale and tofu are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 933 times more Vitamin C than tofu - kale has 93.4mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than tofu - kale has 241ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Kale and tofu contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 161 times more Vitamin K than tofu - kale has 389.6ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Kale has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both tofu and kale contain significant amounts of thiamin.
| Tofu | Kale | |
|---|---|---|
| Thiamin | 0.081 MG | 0.113 MG |
| Riboflavin | 0.052 MG | 0.347 MG |
| Niacin | 0.195 MG | 1.18 MG |
| Pantothenic acid | 0.068 MG | 0.37 MG |
| Vitamin B6 | 0.047 MG | 0.147 MG |
| Folate | 15 UG | 62 UG |
Minerals
calcium
Both kale and tofu are high in calcium. Tofu has 38% more calcium than kale - kale has 254mg 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 kale - kale has 1.6mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Kale is an excellent source of potassium and it has 188% more potassium than tofu - kale has 348mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tofu and kale contain significant amounts of alpha linoleic acid (ALA).
| Tofu | Kale | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.378 G |
| Total | 0.319 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than kale per 100 grams.
| Tofu | Kale | |
|---|---|---|
| linoleic acid | 2.38 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 2.38 G | 0.294 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 (%) |
Kale 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 kale or tofu contain more calories in 100 grams?Kale has 50% less calories than tofu - kale has 35 calories in 100g and tofu has 76 calories.
Is kale or tofu better for protein?
Tofu is a great source of protein and it has 180% more protein than kale - kale has 2.9g of protein per 100 grams and tofu has 8.1g of protein.
Does kale or tofu have more carbohydrates?
By weight, both kale and tofu are low in carbohydrates - kale has 4.4g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does kale or tofu contain more calcium?
Both kale and tofu are high in calcium. Tofu has 40% more calcium than kale - kale has 254mg of calcium in 100 grams and tofu has 350mg of calcium.
Does kale or tofu contain more iron?
Tofu is an abundant source of iron and it has 240% more iron than kale - kale has 1.6mg of iron in 100 grams and tofu has 5.4mg of iron.
Does kale or tofu contain more potassium?
Kale is a rich source of potassium and it has 190% more potassium than tofu - kale has 348mg of potassium in 100 grams and tofu has 121mg of potassium.