Tofu vs. Red Bell Pepper
Nutrition comparison of Tofu and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and red bell pepper:
- Red bell pepper has 66% less calories than tofu.
- Red bell pepper has more niacin, pantothenic acid, Vitamin B6 and folate.
- Red bell pepper is a great source of dietary fiber and potassium.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Red bell pepper has 66% less calories than tofu - red bell pepper has 26 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, much lighter in carbs and much heavier in fat compared to red bell pepper per calorie. Tofu has a macronutrient ratio of 39:9:52 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Red Bell Pepper | |
|---|---|---|
| Protein | 39% | 13% |
| Carbohydrates | 9% | 79% |
| Fat | 52% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper and tofu contain similar amounts of carbs - red bell pepper has 6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in red bell pepper and tofu are both made of 67% sugar and 33% dietary fiber.
dietary fiber
Red bell pepper is a great source of dietary fiber and it has 600% more dietary fiber than tofu - red bell pepper has 2.1g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Red bell pepper and tofu contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 716% more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both red bell pepper and tofu are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 1276 times more Vitamin C than tofu - red bell pepper has 127.7mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than tofu - red bell pepper has 157ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Red bell pepper has 157 times more Vitamin E than tofu - red bell pepper has 1.6mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Red bell pepper and tofu contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Red bell pepper has more niacin, pantothenic acid, Vitamin B6 and folate. Both tofu and red bell pepper contain significant amounts of thiamin and riboflavin.
| Tofu | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.081 MG | 0.054 MG |
| Riboflavin | 0.052 MG | 0.085 MG |
| Niacin | 0.195 MG | 0.979 MG |
| Pantothenic acid | 0.068 MG | 0.317 MG |
| Vitamin B6 | 0.047 MG | 0.291 MG |
| Folate | 15 UG | 46 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 49 times more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 11 times more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Red bell pepper is a great source of potassium and it has 74% more potassium than tofu - red bell pepper has 211mg 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 red bell pepper per 100 grams.
| Tofu | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.056 G |
| Total | 0.319 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than red bell pepper per 100 grams.
| Tofu | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 2.38 G | 0.1 G |
| Total | 2.38 G | 0.1 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.
Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Red Bell Pepper (Peppers, sweet, red, raw) .
Tofu g
()
|
Daily Values (%) |
Red Bell Pepper 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 red bell pepper or tofu contain more calories in 100 grams?Red bell pepper has 70% less calories than tofu - red bell pepper has 26 calories in 100g and tofu has 76 calories.
Is red bell pepper or tofu better for protein?
Tofu is a great source of protein and it has 720% more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and tofu has 8.1g of protein.
Does red bell pepper or tofu have more carbohydrates?
By weight, red bell pepper and tofu contain similar amounts of carbs - red bell pepper has 6g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in red bell pepper and tofu are both made of 70% sugar and 30% dietary fiber.
Does red bell pepper or tofu contain more calcium?
Tofu is a rich source of calcium and it has 49 times more calcium than red bell pepper - red bell pepper has 7mg of calcium in 100 grams and tofu has 350mg of calcium.
Does red bell pepper or tofu contain more iron?
Tofu is an abundant source of iron and it has 11 times more iron than red bell pepper - red bell pepper has 0.43mg of iron in 100 grams and tofu has 5.4mg of iron.