Tofu vs. Eggplant
Nutrition comparison of Tofu and Eggplant
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
eggplant
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and eggplant:
- Eggplant has 67% less calories than tofu.
- Eggplant has more niacin and pantothenic acid.
- Eggplant is a great source of dietary fiber and potassium.
- 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 Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Eggplant has 67% less calories than tofu - eggplant has 25 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 eggplant per calorie. Tofu has a macronutrient ratio of 39:9:52 and for eggplant, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Eggplant | |
|---|---|---|
| Protein | 39% | 14% |
| Carbohydrates | 9% | 82% |
| Fat | 52% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant and tofu contain similar amounts of carbs - eggplant has 5.9g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in eggplant are made of 54% sugar and 46% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Eggplant is a great source of dietary fiber and it has 900% more dietary fiber than tofu - eggplant has 3g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Eggplant and tofu contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 724% more protein than eggplant - eggplant has 0.98g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both eggplant and tofu are low in saturated fat - eggplant has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Eggplant and tofu contain similar amounts of Vitamin C - eggplant has 2.2mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Eggplant and tofu contain similar amounts of Vitamin A - eggplant has 1ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Eggplant and tofu contain similar amounts of Vitamin E - eggplant has 0.3mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Eggplant and tofu contain similar amounts of Vitamin K - eggplant has 3.5ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Eggplant has more niacin and pantothenic acid. Both tofu and eggplant contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Tofu | Eggplant | |
|---|---|---|
| Thiamin | 0.081 MG | 0.039 MG |
| Riboflavin | 0.052 MG | 0.037 MG |
| Niacin | 0.195 MG | 0.649 MG |
| Pantothenic acid | 0.068 MG | 0.281 MG |
| Vitamin B6 | 0.047 MG | 0.084 MG |
| Folate | 15 UG | 22 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 37 times more calcium than eggplant - eggplant has 9mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 22 times more iron than eggplant - eggplant has 0.23mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Eggplant is a great source of potassium and it has 89% more potassium than tofu - eggplant has 229mg 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 eggplant per 100 grams.
| Tofu | Eggplant | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.013 G |
| Total | 0.319 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than eggplant per 100 grams.
| Tofu | Eggplant | |
|---|---|---|
| linoleic acid | 2.38 G | 0.063 G |
| Total | 2.38 G | 0.063 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 (%) |
Eggplant 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 eggplant or tofu contain more calories in 100 grams?Eggplant has 70% less calories than tofu - eggplant has 25 calories in 100g and tofu has 76 calories.
Is eggplant or tofu better for protein?
Tofu is a great source of protein and it has 720% more protein than eggplant - eggplant has 0.98g of protein per 100 grams and tofu has 8.1g of protein.
Does eggplant or tofu have more carbohydrates?
By weight, eggplant and tofu contain similar amounts of carbs - eggplant has 5.9g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in eggplant are made of 50% sugar and 50% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does eggplant or tofu contain more calcium?
Tofu is a rich source of calcium and it has 37 times more calcium than eggplant - eggplant has 9mg of calcium in 100 grams and tofu has 350mg of calcium.
Does eggplant or tofu contain more iron?
Tofu is an abundant source of iron and it has 22 times more iron than eggplant - eggplant has 0.23mg of iron in 100 grams and tofu has 5.4mg of iron.