Tofu vs. Bok Choy
Nutrition comparison of Tofu and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and bok choy:
- Both bok choy and tofu are high in calcium.
- Bok choy has 4.8 times less calories than tofu.
- Bok choy has more niacin, Vitamin B6 and folate.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 4.8 times less calories than tofu - bok choy has 13 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much lighter in carbs, much heavier in fat and similar to bok choy for protein. Tofu has a macronutrient ratio of 39:9:52 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Bok Choy | |
|---|---|---|
| Protein | 39% | 39% |
| Carbohydrates | 9% | 53% |
| Fat | 52% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both bok choy and tofu are low in carbohydrates - bok choy has 2.2g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in bok choy are made of 54% sugar and 46% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Bok choy has 233% more dietary fiber than tofu - bok choy has 1g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Bok choy and tofu contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 439% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both bok choy and tofu are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 449 times more Vitamin C than tofu - bok choy has 45mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has more Vitamin A than tofu - bok choy has 223ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Bok choy and tofu contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Bok choy has 17 times more Vitamin K than tofu - bok choy has 45.5ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Bok choy has more niacin, Vitamin B6 and folate. Both tofu and bok choy contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Tofu | Bok Choy | |
|---|---|---|
| Thiamin | 0.081 MG | 0.04 MG |
| Riboflavin | 0.052 MG | 0.07 MG |
| Niacin | 0.195 MG | 0.5 MG |
| Pantothenic acid | 0.068 MG | 0.088 MG |
| Vitamin B6 | 0.047 MG | 0.194 MG |
| Folate | 15 UG | 66 UG |
Minerals
calcium
Both bok choy and tofu are high in calcium. Tofu has 233% more calcium than bok choy - bok choy has 105mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 570% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Bok choy is a great source of potassium and it has 108% more potassium than tofu - bok choy has 252mg 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 bok choy per 100 grams.
| Tofu | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.055 G |
| Total | 0.319 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than bok choy per 100 grams.
| Tofu | Bok Choy | |
|---|---|---|
| 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.
Tofu g
()
|
Daily Values (%) |
Bok Choy 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 bok choy or tofu contain more calories in 100 grams?Bok choy has 4.8 times less calories than tofu - bok choy has 13 calories in 100g and tofu has 76 calories.
Is bok choy or tofu better for protein?
Tofu is a great source of protein and it has 440% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and tofu has 8.1g of protein.
Does bok choy or tofu have more carbohydrates?
By weight, both bok choy and tofu are low in carbohydrates - bok choy has 2.2g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in bok choy are made of 50% sugar and 50% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does bok choy or tofu contain more calcium?
Both bok choy and tofu are high in calcium. Tofu has 230% more calcium than bok choy - bok choy has 105mg of calcium in 100 grams and tofu has 350mg of calcium.
Does bok choy or tofu contain more iron?
Tofu is an abundant source of iron and it has 570% more iron than bok choy - bok choy has 0.8mg of iron in 100 grams and tofu has 5.4mg of iron.