Tofu vs. Kimchi
Nutrition comparison of Tofu and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and kimchi:
- Both kimchi and tofu are high in iron.
- Kimchi has 4 times less calories than tofu.
- Tofu has more thiamin and pantothenic acid, however, kimchi contains more riboflavin, niacin, Vitamin B6 and folate.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kimchi has 4 times less calories than tofu - kimchi has 15 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 kimchi per calorie. Tofu has a macronutrient ratio of 39:9:52 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Kimchi | |
|---|---|---|
| Protein | 39% | 24% |
| Carbohydrates | 9% | 51% |
| Fat | 52% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Both kimchi and tofu are low in carbohydrates - kimchi has 2.4g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in kimchi are made of 60% dietary fiber and 40% sugar, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Kimchi has 433% more dietary fiber than tofu - kimchi has 1.6g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Kimchi and tofu contain similar amounts of sugar - kimchi has 1.1g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 635% more protein than kimchi - kimchi has 1.1g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both kimchi and tofu are low in saturated fat - kimchi has 0.07g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and kimchi contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Kimchi and tofu contain similar amounts of Vitamin A - kimchi has 5ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Kimchi and tofu contain similar amounts of Vitamin E - kimchi has 0.11mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Kimchi has 17 times more Vitamin K than tofu - kimchi has 43.6ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin and pantothenic acid, however, kimchi contains more riboflavin, niacin, Vitamin B6 and folate.
| Tofu | Kimchi | |
|---|---|---|
| Thiamin | 0.081 MG | 0.01 MG |
| Riboflavin | 0.052 MG | 0.21 MG |
| Niacin | 0.195 MG | 1.1 MG |
| Pantothenic acid | 0.068 MG | ~ |
| Vitamin B6 | 0.047 MG | 0.213 MG |
| Folate | 15 UG | 52 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 961% more calcium than kimchi - kimchi has 33mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both kimchi and tofu are high in iron. Tofu has 114% more iron than kimchi - kimchi has 2.5mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Kimchi and tofu contain similar amounts of potassium - kimchi has 151mg 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 kimchi per 100 grams.
| Tofu | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.137 G |
| Total | 0.319 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than kimchi per 100 grams.
| Tofu | Kimchi | |
|---|---|---|
| linoleic acid | 2.38 G | 0.104 G |
| Total | 2.38 G | 0.104 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 (%) |
Kimchi 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 kimchi or tofu contain more calories in 100 grams?Kimchi has 4 times less calories than tofu - kimchi has 15 calories in 100g and tofu has 76 calories.
Is kimchi or tofu better for protein?
Tofu is a great source of protein and it has 640% more protein than kimchi - kimchi has 1.1g of protein per 100 grams and tofu has 8.1g of protein.
Does kimchi or tofu have more carbohydrates?
By weight, both kimchi and tofu are low in carbohydrates - kimchi has 2.4g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in kimchi are made of 60% dietary fiber and 40% sugar, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does kimchi or tofu contain more calcium?
Tofu is a rich source of calcium and it has 960% more calcium than kimchi - kimchi has 33mg of calcium in 100 grams and tofu has 350mg of calcium.
Does kimchi or tofu contain more iron?
Both kimchi and tofu are high in iron. Tofu has 110% more iron than kimchi - kimchi has 2.5mg of iron in 100 grams and tofu has 5.4mg of iron.