Tofu vs. Mint
Nutrition comparison of Tofu and Mint
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
mint
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and mint:
- Both tofu and mint are high in calcium and iron.
- Mint has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mint is an excellent source of Vitamin A, Vitamin C, dietary fiber and potassium.
- Tofu has 6.9 times less carbohydrates than mint.
- Tofu is a great source of protein.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tofu and mint contain similar amounts of calories - tofu has 76 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, tofu is much heavier in protein, much lighter in carbs and much heavier in fat compared to mint per calorie. Tofu has a macronutrient ratio of 39:9:52 and for mint, 18:72:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Mint | |
|---|---|---|
| Protein | 39% | 18% |
| Carbohydrates | 9% | 72% |
| Fat | 52% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 6.9 times less carbohydrates than mint - tofu has 1.9g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Mint is an excellent source of dietary fiber and it has 25 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
sugar
Tofu and mint contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Tofu is a great source of protein and it has 115% more protein than mint - tofu has 8.1g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both tofu and mint are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Mint is an excellent source of Vitamin C and it has 317 times more Vitamin C than tofu - tofu has 0.1mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Mint is an excellent source of Vitamin A and it has more Vitamin A than tofu - mint has 212ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and mint contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
Tofu and mint contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and mint does not contain significant amounts.
The B Vitamins
Mint has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both tofu and mint contain significant amounts of thiamin.
| Tofu | Mint | |
|---|---|---|
| Thiamin | 0.081 MG | 0.082 MG |
| Riboflavin | 0.052 MG | 0.266 MG |
| Niacin | 0.195 MG | 1.706 MG |
| Pantothenic acid | 0.068 MG | 0.338 MG |
| Vitamin B6 | 0.047 MG | 0.129 MG |
| Folate | 15 UG | 114 UG |
Minerals
calcium
Both tofu and mint are high in calcium. Tofu has 44% more calcium than mint - tofu has 350mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Both tofu and mint are high in iron. Tofu has a little more iron (6%) than mint by weight - tofu has 5.4mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Mint is an excellent source of potassium and it has 370% more potassium than tofu - tofu has 121mg of potassium per 100 grams and mint has 569mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tofu and mint contain significant amounts of alpha linoleic acid (ALA).
| Tofu | Mint | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.435 G |
| Total | 0.319 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than mint per 100 grams.
| Tofu | Mint | |
|---|---|---|
| linoleic acid | 2.38 G | 0.069 G |
| Total | 2.38 G | 0.069 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Tofu or Mint .
Tofu g
()
|
Daily Values (%) |
Mint 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 % |
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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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tofu or mint contain more calories in 100 grams?Tofu and mint contain similar amounts of calories - tofu has 76 calories in 100g and mint has 70 calories.
Is tofu or mint better for protein?
Tofu is a great source of protein and it has 120% more protein than mint - tofu has 8.1g of protein per 100 grams and mint has 3.8g of protein.
Does tofu or mint have more carbohydrates?
By weight, tofu has 6.9 times fewer carbohydrates than mint - tofu has 1.9g of carbs for 100g and mint has 14.9g of carbohydrates.
Does tofu or mint contain more calcium?
Both tofu and mint are high in calcium. Tofu has 40% more calcium than mint - tofu has 350mg of calcium in 100 grams and mint has 243mg of calcium.
Does tofu or mint contain more iron?
Both tofu and mint are high in iron. Tofu has a little more iron ( 10%) than mint by weight - tofu has 5.4mg of iron in 100 grams and mint has 5.1mg of iron.
Does tofu or mint contain more potassium?
Mint is a rich source of potassium and it has 370% more potassium than tofu - tofu has 121mg of potassium in 100 grams and mint has 569mg of potassium.