Tofu vs. Cauliflower
Nutrition comparison of Tofu and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and cauliflower:
- Cauliflower has 67% less calories than tofu.
- Cauliflower has more niacin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower has signficantly more dietary fiber than tofu.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent 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 Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 67% less calories than tofu - cauliflower has 25 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 cauliflower per calorie. Tofu has a macronutrient ratio of 39:9:52 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Cauliflower | |
|---|---|---|
| Protein | 39% | 25% |
| Carbohydrates | 9% | 66% |
| Fat | 52% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and tofu are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than tofu - cauliflower has 2g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Cauliflower and tofu contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 321% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both cauliflower and tofu are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 481 times more Vitamin C than tofu - cauliflower has 48.2mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Tofu has more Vitamin A than cauliflower - tofu has 25.5ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and tofu contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Cauliflower and tofu contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Cauliflower has more niacin, pantothenic acid, Vitamin B6 and folate. Both tofu and cauliflower contain significant amounts of thiamin and riboflavin.
| Tofu | Cauliflower | |
|---|---|---|
| Thiamin | 0.081 MG | 0.05 MG |
| Riboflavin | 0.052 MG | 0.06 MG |
| Niacin | 0.195 MG | 0.507 MG |
| Pantothenic acid | 0.068 MG | 0.667 MG |
| Vitamin B6 | 0.047 MG | 0.184 MG |
| Folate | 15 UG | 57 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 14 times more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 11 times more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Cauliflower is a great source of potassium and it has 147% more potassium than tofu - cauliflower has 299mg 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 cauliflower per 100 grams.
| Tofu | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.015 G |
| Total | 0.319 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than cauliflower per 100 grams.
| Tofu | Cauliflower | |
|---|---|---|
| linoleic acid | 2.38 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 2.38 G | 0.019 G |
Customize your serving size
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 Cauliflower .
Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Cauliflower (Cauliflower, raw) .
Tofu g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or tofu contain more calories in 100 grams?Cauliflower has 70% less calories than tofu - cauliflower has 25 calories in 100g and tofu has 76 calories.
Is cauliflower or tofu better for protein?
Tofu is a great source of protein and it has 320% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and tofu has 8.1g of protein.
Does cauliflower or tofu have more carbohydrates?
By weight, both cauliflower and tofu are low in carbohydrates - cauliflower has 5g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does cauliflower or tofu contain more calcium?
Tofu is a rich source of calcium and it has 14 times more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and tofu has 350mg of calcium.
Does cauliflower or tofu contain more iron?
Tofu is an abundant source of iron and it has 11 times more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and tofu has 5.4mg of iron.