Tofu vs. Brown Sugar
Nutrition comparison of Tofu and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and brown sugar:
- Both brown sugar and tofu are high in calcium.
- Tofu has more thiamin, riboflavin and folate, however, brown sugar contains more pantothenic acid.
- 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 Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown sugar is high in calories and tofu has 80% less calories than brown sugar - brown sugar has 380 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 brown sugar per calorie. Tofu has a macronutrient ratio of 39:9:52 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Brown Sugar | |
|---|---|---|
| Protein | 39% | ~ |
| Carbohydrates | 9% | 100% |
| Fat | 52% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Brown sugar is high in carbohydrates and tofu has 98% less carbohydrates than brown sugar - brown sugar has 98.1g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Tofu has more dietary fiber than brown sugar - tofu has 0.3g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and tofu has 99% less sugar than brown sugar - brown sugar has 97g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 66 times more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both tofu and brown sugar are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin C
Tofu and brown sugar contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and brown sugar does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than brown sugar - tofu has 25.5ug of Vitamin A per 100 grams and brown sugar does not contain significant amounts.
Vitamin E
Tofu and brown sugar contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and brown sugar does not contain significant amounts.
Vitamin K
Tofu and brown sugar contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Tofu has more thiamin, riboflavin and folate, however, brown sugar contains more pantothenic acid. Both tofu and brown sugar contain significant amounts of niacin and Vitamin B6.
| Tofu | Brown Sugar | |
|---|---|---|
| Thiamin | 0.081 MG | ~ |
| Riboflavin | 0.052 MG | ~ |
| Niacin | 0.195 MG | 0.11 MG |
| Pantothenic acid | 0.068 MG | 0.132 MG |
| Vitamin B6 | 0.047 MG | 0.041 MG |
| Folate | 15 UG | 1 UG |
Minerals
calcium
Both brown sugar and tofu are high in calcium. Tofu has 322% more calcium than brown sugar - brown sugar has 83mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 655% more iron than brown sugar - brown sugar has 0.71mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Brown sugar and tofu contain similar amounts of potassium - brown sugar has 133mg of potassium per 100 grams and tofu has 121mg of potassium.
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 Brown Sugar (Sugar, brown) .
Tofu g
()
|
Daily Values (%) |
Brown Sugar 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 brown sugar or tofu contain more calories in 100 grams?Brown sugar is high in calories and tofu has 80% less calories than brown sugar - brown sugar has 380 calories in 100g and tofu has 76 calories.
Is brown sugar or tofu better for protein?
Tofu is a great source of protein and it has 66 times more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and tofu has 8.1g of protein.
Does brown sugar or tofu have more carbohydrates?
By weight, brown sugar is high in carbohydrates and tofu has 100% fewer carbohydrates than brown sugar - brown sugar has 98.1g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does brown sugar or tofu contain more calcium?
Both brown sugar and tofu are high in calcium. Tofu has 320% more calcium than brown sugar - brown sugar has 83mg of calcium in 100 grams and tofu has 350mg of calcium.
Does brown sugar or tofu contain more iron?
Tofu is an abundant source of iron and it has 660% more iron than brown sugar - brown sugar has 0.71mg of iron in 100 grams and tofu has 5.4mg of iron.