Tofu vs. Collard Greens
Nutrition comparison of Tofu and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and collard greens:
- Both collard greens and tofu are high in calcium.
- Collard green has 58% less calories than tofu.
- Collard green has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Collard green is a great source of potassium.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K and dietary fiber.
- 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 Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Collard green has 58% less calories than tofu - collard green has 32 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 collard greens per calorie. Tofu has a macronutrient ratio of 39:9:52 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Collard Greens | |
|---|---|---|
| Protein | 39% | 31% |
| Carbohydrates | 9% | 56% |
| Fat | 52% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard greens and tofu contain similar amounts of carbs - collard green has 5.4g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Collard green is an excellent source of dietary fiber and it has 12 times more dietary fiber than tofu - collard green has 4g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Collard greens and tofu contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 168% more protein than collard green - collard green has 3g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both collard greens and tofu are low in saturated fat - collard green has 0.06g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 352 times more Vitamin C than tofu - collard green has 35.3mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has more Vitamin A than tofu - collard green has 251ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Collard green has 225 times more Vitamin E than tofu - collard green has 2.3mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 181 times more Vitamin K than tofu - collard green has 437.1ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Collard green has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both tofu and collard greens contain significant amounts of thiamin.
| Tofu | Collard Greens | |
|---|---|---|
| Thiamin | 0.081 MG | 0.054 MG |
| Riboflavin | 0.052 MG | 0.13 MG |
| Niacin | 0.195 MG | 0.742 MG |
| Pantothenic acid | 0.068 MG | 0.267 MG |
| Vitamin B6 | 0.047 MG | 0.165 MG |
| Folate | 15 UG | 129 UG |
Minerals
calcium
Both collard greens and tofu are high in calcium. Tofu has 51% more calcium than collard green - collard green has 232mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 10 times more iron than collard green - collard green has 0.47mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Collard green is a great source of potassium and it has 76% more potassium than tofu - collard green has 213mg 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 collard green per 100 grams.
| Tofu | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.108 G |
| Total | 0.319 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than collard green per 100 grams.
| Tofu | Collard Greens | |
|---|---|---|
| linoleic acid | 2.38 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 2.38 G | 0.084 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 Collard Greens (Collards, raw) .
Tofu g
()
|
Daily Values (%) |
Collard Greens 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 collard greens or tofu contain more calories in 100 grams?Collard green has 60% less calories than tofu - collard green has 32 calories in 100g and tofu has 76 calories.
Is collard greens or tofu better for protein?
Tofu is a great source of protein and it has 170% more protein than collard green - collard green has 3g of protein per 100 grams and tofu has 8.1g of protein.
Does collard greens or tofu have more carbohydrates?
By weight, collard greens and tofu contain similar amounts of carbs - collard green has 5.4g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does collard greens or tofu contain more calcium?
Both collard greens and tofu are high in calcium. Tofu has 50% more calcium than collard green - collard green has 232mg of calcium in 100 grams and tofu has 350mg of calcium.
Does collard greens or tofu contain more iron?
Tofu is an abundant source of iron and it has 10 times more iron than collard green - collard green has 0.47mg of iron in 100 grams and tofu has 5.4mg of iron.