Tofu vs. Nori
Nutrition comparison of Tofu and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and nori:
- Both nori and tofu are high in calcium.
- Nori has 54% less calories than tofu.
- Nori has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Nori is an excellent source of Vitamin A, Vitamin C 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 Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nori has 54% less calories than tofu - nori has 35 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is lighter in protein, much lighter in carbs and much heavier in fat compared to nori per calorie. Tofu has a macronutrient ratio of 39:9:52 and for nori, 50:44:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Nori | |
|---|---|---|
| Protein | 39% | 50% |
| Carbohydrates | 9% | 44% |
| Fat | 52% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nori and tofu contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Nori and tofu contain similar amounts of dietary fiber - nori has 0.3g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Nori and tofu contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 39% more protein than nori - nori has 5.8g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both nori and tofu are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 389 times more Vitamin C than tofu - nori has 39mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has more Vitamin A than tofu - nori has 260ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Nori and tofu contain similar amounts of Vitamin E - nori has 1mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Nori and tofu contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Nori has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both tofu and nori contain significant amounts of thiamin.
| Tofu | Nori | |
|---|---|---|
| Thiamin | 0.081 MG | 0.098 MG |
| Riboflavin | 0.052 MG | 0.446 MG |
| Niacin | 0.195 MG | 1.47 MG |
| Pantothenic acid | 0.068 MG | 0.521 MG |
| Vitamin B6 | 0.047 MG | 0.159 MG |
| Folate | 15 UG | 146 UG |
Minerals
calcium
Both nori and tofu are high in calcium. Tofu has 400% more calcium than nori - nori has 70mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 198% more iron than nori - nori has 1.8mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Nori is an excellent source of potassium and it has 194% more potassium than tofu - nori has 356mg 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 nori per 100 grams, however, nori contains more epa than tofu per 100 grams.
| Tofu | Nori | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.319 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than nori per 100 grams.
| Tofu | Nori | |
|---|---|---|
| linoleic acid | 2.38 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 2.38 G | 0.013 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 Nori .
Tofu g
()
|
Daily Values (%) |
Nori 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 nori or tofu contain more calories in 100 grams?Nori has 50% less calories than tofu - nori has 35 calories in 100g and tofu has 76 calories.
Is nori or tofu better for protein?
Tofu is a great source of protein and it has 40% more protein than nori - nori has 5.8g of protein per 100 grams and tofu has 8.1g of protein.
Does nori or tofu have more carbohydrates?
By weight, nori and tofu contain similar amounts of carbs - nori has 5.1g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does nori or tofu contain more calcium?
Both nori and tofu are high in calcium. Tofu has 400% more calcium than nori - nori has 70mg of calcium in 100 grams and tofu has 350mg of calcium.
Does nori or tofu contain more iron?
Tofu is an abundant source of iron and it has 200% more iron than nori - nori has 1.8mg of iron in 100 grams and tofu has 5.4mg of iron.
Does nori or tofu contain more potassium?
Nori is a rich source of potassium and it has 190% more potassium than tofu - nori has 356mg of potassium in 100 grams and tofu has 121mg of potassium.