Tofu vs. Spinach
Nutrition comparison of Tofu and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and spinach:
- Both spinach and tofu are high in calcium and iron.
- Spinach has 70% less calories than tofu.
- Spinach has more riboflavin, niacin, Vitamin B6 and folate.
- Spinach is a great source of dietary fiber.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
- Tofu is a great source of protein.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 70% less calories than tofu - spinach has 23 calories per 100 grams and tofu has 76 calories.
| Tofu | Spinach | |
|---|---|---|
| Protein | 39% | 40% |
| Carbohydrates | 9% | 49% |
| Fat | 52% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and tofu are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 633% more dietary fiber than tofu - spinach has 2.2g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Spinach and tofu contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 183% more protein than spinach - spinach has 2.9g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both spinach and tofu are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 280 times more Vitamin C than tofu - spinach has 28.1mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than tofu - spinach has 469ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Spinach has 202 times more Vitamin E than tofu - spinach has 2mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 200 times more Vitamin K than tofu - spinach has 482.9ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin, niacin, Vitamin B6 and folate. Both tofu and spinach contain significant amounts of thiamin and pantothenic acid.
| Tofu | Spinach | |
|---|---|---|
| Thiamin | 0.081 MG | 0.078 MG |
| Riboflavin | 0.052 MG | 0.189 MG |
| Niacin | 0.195 MG | 0.724 MG |
| Pantothenic acid | 0.068 MG | 0.065 MG |
| Vitamin B6 | 0.047 MG | 0.195 MG |
| Folate | 15 UG | 194 UG |
Minerals
calcium
Both spinach and tofu are high in calcium. Tofu has 254% more calcium than spinach - spinach has 99mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both spinach and tofu are high in iron. Tofu has 98% more iron than spinach - spinach has 2.7mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Spinach is an excellent source of potassium and it has 361% more potassium than tofu - spinach has 558mg 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 spinach per 100 grams.
| Tofu | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.138 G |
| Total | 0.319 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than spinach per 100 grams.
| Tofu | Spinach | |
|---|---|---|
| linoleic acid | 2.38 G | 0.026 G |
| Total | 2.38 G | 0.026 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 (%) |
Spinach 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 spinach or tofu contain more calories in 100 grams?Spinach has 70% less calories than tofu - spinach has 23 calories in 100g and tofu has 76 calories.
Is spinach or tofu better for protein?
Tofu is a great source of protein and it has 180% more protein than spinach - spinach has 2.9g of protein per 100 grams and tofu has 8.1g of protein.
Does spinach or tofu have more carbohydrates?
By weight, both spinach and tofu are low in carbohydrates - spinach has 3.6g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does spinach or tofu contain more calcium?
Both spinach and tofu are high in calcium. Tofu has 250% more calcium than spinach - spinach has 99mg of calcium in 100 grams and tofu has 350mg of calcium.
Does spinach or tofu contain more iron?
Both spinach and tofu are high in iron. Tofu has 100% more iron than spinach - spinach has 2.7mg of iron in 100 grams and tofu has 5.4mg of iron.
Does spinach or tofu contain more potassium?
Spinach is a rich source of potassium and it has 360% more potassium than tofu - spinach has 558mg of potassium in 100 grams and tofu has 121mg of potassium.