Tofu vs. Baby Carrots
Nutrition comparison of Tofu and Baby Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
baby carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and baby carrots:
- Baby carrot has 54% less calories than tofu.
- Baby carrot is a great source of dietary fiber and potassium.
- Baby carrot is an excellent source of Vitamin A.
- Tofu has 3.4 times less carbohydrates than baby carrot.
- Tofu has 6.6 times less sugar than baby carrot.
- Tofu has more thiamin, however, baby carrot contains more niacin and pantothenic acid.
- 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 Baby Carrots (Carrots, baby, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Baby carrot has 54% less calories than tofu - baby carrot has 35 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 baby carrots per calorie. Tofu has a macronutrient ratio of 39:9:52 and for baby carrots, 8:92:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Baby Carrots | |
|---|---|---|
| Protein | 39% | 8% |
| Carbohydrates | 9% | 92% |
| Fat | 52% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 3.4 times less carbohydrates than baby carrot - baby carrot has 8.2g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in baby carrots are made of 62% sugar and 38% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Baby carrot is a great source of dietary fiber and it has 867% more dietary fiber than tofu - baby carrot has 2.9g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 6.6 times less sugar than baby carrot - baby carrot has 4.8g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 11 times more protein than baby carrot - baby carrot has 0.64g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both baby carrots and tofu are low in saturated fat - baby carrot has 0.02g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Baby carrot has 25 times more Vitamin C than tofu - baby carrot has 2.6mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Baby carrot is an excellent source of Vitamin A and it has more Vitamin A than tofu - baby carrot has 690ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and baby carrots contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and baby carrot does not contain significant amounts.
Vitamin K
Baby carrots and tofu contain similar amounts of Vitamin K - baby carrot has 9.4ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, however, baby carrot contains more niacin and pantothenic acid. Both tofu and baby carrots contain significant amounts of riboflavin, Vitamin B6 and folate.
| Tofu | Baby Carrots | |
|---|---|---|
| Thiamin | 0.081 MG | 0.03 MG |
| Riboflavin | 0.052 MG | 0.036 MG |
| Niacin | 0.195 MG | 0.556 MG |
| Pantothenic acid | 0.068 MG | 0.401 MG |
| Vitamin B6 | 0.047 MG | 0.105 MG |
| Folate | 15 UG | 27 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 994% more calcium than baby carrot - baby carrot has 32mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 502% more iron than baby carrot - baby carrot has 0.89mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Baby carrot is a great source of potassium and it has 96% more potassium than tofu - baby carrot has 237mg 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 baby carrot per 100 grams.
| Tofu | Baby Carrots | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.008 G |
| Total | 0.319 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than baby carrot per 100 grams.
| Tofu | Baby Carrots | |
|---|---|---|
| linoleic acid | 2.38 G | 0.057 G |
| Total | 2.38 G | 0.057 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 Baby Carrots (Carrots, baby, raw) .
Tofu g
()
|
Daily Values (%) |
Baby Carrots 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 baby carrots or tofu contain more calories in 100 grams?Baby carrot has 50% less calories than tofu - baby carrot has 35 calories in 100g and tofu has 76 calories.
Is baby carrots or tofu better for protein?
Tofu is a great source of protein and it has 11 times more protein than baby carrot - baby carrot has 0.64g of protein per 100 grams and tofu has 8.1g of protein.
Does baby carrots or tofu have more carbohydrates?
By weight, tofu has 3.4 times fewer carbohydrates than baby carrot - baby carrot has 8.2g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in baby carrots are made of 60% sugar and 40% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does baby carrots or tofu contain more calcium?
Tofu is a rich source of calcium and it has 990% more calcium than baby carrot - baby carrot has 32mg of calcium in 100 grams and tofu has 350mg of calcium.
Does baby carrots or tofu contain more iron?
Tofu is an abundant source of iron and it has 500% more iron than baby carrot - baby carrot has 0.89mg of iron in 100 grams and tofu has 5.4mg of iron.