Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and spirulina:
Spirulina is high in calories and tofu has 74% less calories than spirulina - spirulina has 290 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Tofu has a macronutrient ratio of 39:9:52 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Tofu | Spirulina | |
---|---|---|
Protein | 39% | 58% |
Carbohydrates | 9% | 24% |
Fat | 52% | 18% |
Alcohol | ~ | ~ |
Tofu has signficantly less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
Spirulina is an excellent source of dietary fiber and it has 11 times more dietary fiber than tofu - spirulina has 3.6g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
Spirulina and tofu contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and tofu has 0.62g of sugar.
Both spirulina and tofu are high in protein. Spirulina has 611% more protein than tofu - spirulina has 57.5g of protein per 100 grams and tofu has 8.1g of protein.
Tofu has 74% less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Spirulina has signficantly more Vitamin C than tofu - spirulina has 10.1mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Spirulina has more Vitamin A than tofu - spirulina has 29ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Spirulina has signficantly more Vitamin E than tofu - spirulina has 5mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Spirulina has 963% more Vitamin K than tofu - spirulina has 25.5ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Tofu | Spirulina | |
---|---|---|
Thiamin | 0.081 MG | 2.38 MG |
Riboflavin | 0.052 MG | 3.67 MG |
Niacin | 0.195 MG | 12.82 MG |
Pantothenic acid | 0.068 MG | 3.48 MG |
Vitamin B6 | 0.047 MG | 0.364 MG |
Folate | 15 UG | 94 UG |
Both spirulina and tofu are high in calcium. Tofu has 192% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and tofu has 350mg of calcium.
Both spirulina and tofu are high in iron. Spirulina has 432% more iron than tofu - spirulina has 28.5mg of iron per 100 grams and tofu has 5.4mg of iron.
Spirulina is an excellent source of potassium and it has 10 times more potassium than tofu - spirulina has 1363mg of potassium per 100 grams and tofu has 121mg of potassium.
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than tofu per 100 grams.
Tofu | Spirulina | |
---|---|---|
alpha linoleic acid | 0.319 G | 0.823 G |
Total | 0.319 G | 0.823 G |
Comparing omega-6 fatty acids, both tofu and spirulina contain significant amounts of linoleic acid.
Tofu | Spirulina | |
---|---|---|
linoleic acid | 2.38 G | 1.254 G |
Total | 2.38 G | 1.254 G |
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 Spirulina .
Tofu g
()
|
Daily Values (%) |
Spirulina 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 | |||