Tofu vs. Bean Sprouts
Nutrition comparison of Tofu and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and bean sprouts:
- Bean sprout has 61% less calories than tofu.
- Bean sprout has more riboflavin, niacin, pantothenic acid and folate.
- Bean sprout has signficantly more dietary fiber than tofu.
- Bean sprout is a great source of 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 Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprout has 61% less calories than tofu - bean sprout has 30 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is heavier in protein, much lighter in carbs and much heavier in fat compared to bean sprouts per calorie. Tofu has a macronutrient ratio of 39:9:52 and for bean sprouts, 33:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Bean Sprouts | |
|---|---|---|
| Protein | 39% | 33% |
| Carbohydrates | 9% | 63% |
| Fat | 52% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprouts and tofu contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Bean sprout has signficantly more dietary fiber than tofu - bean sprout has 1.8g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Bean sprouts and tofu contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 166% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both bean sprouts and tofu are low in saturated fat - bean sprout has 0.05g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has 131 times more Vitamin C than tofu - bean sprout has 13.2mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Bean sprouts and tofu contain similar amounts of Vitamin A - bean sprout has 1ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Bean sprouts and tofu contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Bean sprout has 12 times more Vitamin K than tofu - bean sprout has 33ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Bean sprout has more riboflavin, niacin, pantothenic acid and folate. Both tofu and bean sprouts contain significant amounts of thiamin and Vitamin B6.
| Tofu | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.081 MG | 0.084 MG |
| Riboflavin | 0.052 MG | 0.124 MG |
| Niacin | 0.195 MG | 0.749 MG |
| Pantothenic acid | 0.068 MG | 0.38 MG |
| Vitamin B6 | 0.047 MG | 0.088 MG |
| Folate | 15 UG | 61 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 25 times more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 489% more iron than bean sprout - bean sprout has 0.91mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Bean sprouts and tofu contain similar amounts of potassium - bean sprout has 149mg 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 bean sprout per 100 grams.
| Tofu | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.016 G |
| Total | 0.319 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than bean sprout per 100 grams.
| Tofu | Bean Sprouts | |
|---|---|---|
| linoleic acid | 2.38 G | 0.042 G |
| Total | 2.38 G | 0.042 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 Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Tofu g
()
|
Daily Values (%) |
Bean Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| 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 bean sprouts or tofu contain more calories in 100 grams?Bean sprout has 60% less calories than tofu - bean sprout has 30 calories in 100g and tofu has 76 calories.
Is bean sprouts or tofu better for protein?
Tofu is a great source of protein and it has 170% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and tofu has 8.1g of protein.
Does bean sprouts or tofu have more carbohydrates?
By weight, bean sprouts and tofu contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does bean sprouts or tofu contain more calcium?
Tofu is a rich source of calcium and it has 25 times more calcium than bean sprout - bean sprout has 13mg of calcium in 100 grams and tofu has 350mg of calcium.
Does bean sprouts or tofu contain more iron?
Tofu is an abundant source of iron and it has 490% more iron than bean sprout - bean sprout has 0.91mg of iron in 100 grams and tofu has 5.4mg of iron.