Tofu vs. Kit Kat
Nutrition comparison of Tofu and Kit Kat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
kit kat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and kit kat:
- Both kit kat and tofu are high in calcium.
- Kit kat has more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Kit kat is a great source of potassium.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Kit Kat (Candies, KIT KAT Wafer Bar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kit kat is high in calories and tofu has 85% less calories than kit kat - kit kat has 518 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, much lighter in carbs and heavier in fat compared to kit kat per calorie. Tofu has a macronutrient ratio of 39:9:52 and for kit kat, 5:50:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Kit Kat | |
|---|---|---|
| Protein | 39% | 5% |
| Carbohydrates | 9% | 50% |
| Fat | 52% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Kit kat is high in carbohydrates and tofu has 97% less carbohydrates than kit kat - kit kat has 64.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Kit kat has 233% more dietary fiber than tofu - kit kat has 1g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Kit kat is high in sugar and tofu has 99% less sugar than kit kat - kit kat has 48.7g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Kit kat and tofu contain similar amounts of protein - kit kat has 6.5g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Kit kat is high in saturated fat and tofu has 96% less saturated fat than kit kat - kit kat has 18g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
trans fat
Both kit kat and tofu are low in trans fat - kit kat has 0.1g of trans fat per 100 grams and tofu does not contain significant amounts.
cholesterol
Tofu has less cholesterol than kit kat - kit kat has 11mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and kit kat contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and kit kat does not contain significant amounts.
Vitamin A
Kit kat has more Vitamin A than tofu - kit kat has 24ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Kit kat and tofu contain similar amounts of Vitamin E - kit kat has 0.34mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Kit kat and tofu contain similar amounts of Vitamin K - kit kat has 5.2ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Kit kat has more riboflavin, niacin, pantothenic acid and Vitamin B12. Both tofu and kit kat contain significant amounts of thiamin, Vitamin B6 and folate.
| Tofu | Kit Kat | |
|---|---|---|
| Thiamin | 0.081 MG | 0.117 MG |
| Riboflavin | 0.052 MG | 0.21 MG |
| Niacin | 0.195 MG | 0.5 MG |
| Pantothenic acid | 0.068 MG | 0.64 MG |
| Vitamin B6 | 0.047 MG | 0.02 MG |
| Folate | 15 UG | 14 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both kit kat and tofu are high in calcium. Tofu has 180% more calcium than kit kat - kit kat has 125mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 436% more iron than kit kat - kit kat has 1mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Kit kat is a great source of potassium and it has 91% more potassium than tofu - kit kat has 231mg 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 kit kat per 100 grams.
| Tofu | Kit Kat | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.075 G |
| Total | 0.319 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than kit kat per 100 grams.
| Tofu | Kit Kat | |
|---|---|---|
| linoleic acid | 2.38 G | 0.821 G |
| other omega 6 | ~ | 0.15 G |
| Total | 2.38 G | 0.971 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 (%) |
Kit Kat 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 kit kat or tofu contain more calories in 100 grams?Kit kat is high in calories and tofu has 90% less calories than kit kat - kit kat has 518 calories in 100g and tofu has 76 calories.
Is kit kat or tofu better for protein?
Kit kat and tofu contain similar amounts of protein - kit kat has 6.5g of protein per 100 grams and tofu has 8.1g of protein.
Does kit kat or tofu have more carbohydrates?
By weight, kit kat is high in carbohydrates and tofu has 100% fewer carbohydrates than kit kat - kit kat has 64.6g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does kit kat or tofu contain more calcium?
Both kit kat and tofu are high in calcium. Tofu has 180% more calcium than kit kat - kit kat has 125mg of calcium in 100 grams and tofu has 350mg of calcium.
Does kit kat or tofu contain more iron?
Tofu is an abundant source of iron and it has 440% more iron than kit kat - kit kat has 1mg of iron in 100 grams and tofu has 5.4mg of iron.