Cornstarch vs. Tofu
Nutrition comparison of Cornstarch and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornstarch
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornstarch and tofu:
- Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Cornstarch (Cornstarch) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cornstarch is high in calories and tofu has 80% less calories than cornstarch - cornstarch has 381 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, cornstarch is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Cornstarch has a macronutrient ratio of 0:100:0 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornstarch | Tofu | |
|---|---|---|
| Protein | ~ | 39% |
| Carbohydrates | 100% | 9% |
| Fat | ~ | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Cornstarch is high in carbohydrates and tofu has 98% less carbohydrates than cornstarch - cornstarch has 91.3g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Cornstarch has 200% more dietary fiber than tofu - cornstarch has 0.9g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu and cornstarch contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and cornstarch does not contain significant amounts.
Protein
protein
Tofu is a great source of protein and it has 30 times more protein than cornstarch - cornstarch has 0.26g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both cornstarch and tofu are low in saturated fat - cornstarch has 0.01g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and cornstarch contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and cornstarch does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than cornstarch - tofu has 25.5ug of Vitamin A per 100 grams and cornstarch does not contain significant amounts.
Vitamin E
Tofu and cornstarch contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and cornstarch does not contain significant amounts.
Vitamin K
Tofu and cornstarch contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and cornstarch does not contain significant amounts.
The B Vitamins
Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cornstarch | Tofu | |
|---|---|---|
| Thiamin | ~ | 0.081 MG |
| Riboflavin | ~ | 0.052 MG |
| Niacin | ~ | 0.195 MG |
| Pantothenic acid | ~ | 0.068 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | ~ | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 174 times more calcium than cornstarch - cornstarch has 2mg 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 cornstarch - cornstarch has 0.47mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Tofu has 39 times more potassium than cornstarch - cornstarch has 3mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than cornstarch per 100 grams.
| Cornstarch | Tofu | |
|---|---|---|
| linoleic acid | 0.025 G | 2.38 G |
| Total | 0.025 G | 2.38 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: Cornstarch (Cornstarch) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Cornstarch g
()
|
Daily Values (%) |
Tofu 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 cornstarch or tofu contain more calories in 100 grams?Cornstarch is high in calories and tofu has 80% less calories than cornstarch - cornstarch has 381 calories in 100g and tofu has 76 calories.
Is cornstarch or tofu better for protein?
Tofu is a great source of protein and it has 30 times more protein than cornstarch - cornstarch has 0.26g of protein per 100 grams and tofu has 8.1g of protein.
Does cornstarch or tofu have more carbohydrates?
By weight, cornstarch is high in carbohydrates and tofu has 100% fewer carbohydrates than cornstarch - cornstarch has 91.3g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does cornstarch or tofu contain more calcium?
Tofu is a rich source of calcium and it has 174 times more calcium than cornstarch - cornstarch has 2mg of calcium in 100 grams and tofu has 350mg of calcium.
Does cornstarch or tofu contain more iron?
Tofu is an abundant source of iron and it has 10 times more iron than cornstarch - cornstarch has 0.47mg of iron in 100 grams and tofu has 5.4mg of iron.