Kiwi vs. Tofu
Nutrition comparison of Kiwi and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and tofu:
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
- Tofu has 13.5 times less sugar than kiwi.
- Tofu has 6.8 times less carbohydrates than kiwi.
- Tofu has more thiamin and riboflavin, however, kiwi contains more pantothenic acid.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and tofu contain similar amounts of calories - kiwi has 61 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Tofu | |
|---|---|---|
| Protein | 7% | 39% |
| Carbohydrates | 87% | 9% |
| Fat | 7% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 6.8 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 900% more dietary fiber than tofu - kiwi has 3g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 13.5 times less sugar than kiwi - kiwi has 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 609% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both kiwi and tofu are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 926 times more Vitamin C than tofu - kiwi has 92.7mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Kiwi and tofu contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Kiwi has 145 times more Vitamin E than tofu - kiwi has 1.5mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Kiwi has 15 times more Vitamin K than tofu - kiwi has 40.3ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin and riboflavin, however, kiwi contains more pantothenic acid. Both kiwi and tofu contain significant amounts of niacin, Vitamin B6 and folate.
| Kiwi | Tofu | |
|---|---|---|
| Thiamin | 0.027 MG | 0.081 MG |
| Riboflavin | 0.025 MG | 0.052 MG |
| Niacin | 0.341 MG | 0.195 MG |
| Pantothenic acid | 0.183 MG | 0.068 MG |
| Vitamin B6 | 0.063 MG | 0.047 MG |
| Folate | 25 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 929% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 16 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 158% more potassium than tofu - kiwi has 312mg 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 kiwi per 100 grams.
| Kiwi | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.319 G |
| Total | 0.042 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than kiwi per 100 grams.
| Kiwi | Tofu | |
|---|---|---|
| linoleic acid | 0.246 G | 2.38 G |
| Total | 0.246 G | 2.38 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 Kiwi or Tofu .
Kiwi 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 kiwi or tofu contain more calories in 100 grams?Kiwi and tofu contain similar amounts of calories - kiwi has 61 calories in 100g and tofu has 76 calories.
Is kiwi or tofu better for protein?
Tofu is a great source of protein and it has 610% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and tofu has 8.1g of protein.
Does kiwi or tofu have more carbohydrates?
By weight, tofu has 6.8 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does kiwi or tofu contain more calcium?
Tofu is a rich source of calcium and it has 930% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and tofu has 350mg of calcium.
Does kiwi or tofu contain more iron?
Tofu is an abundant source of iron and it has 16 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and tofu has 5.4mg of iron.
Does kiwi or tofu contain more potassium?
Kiwi is a rich source of potassium and it has 160% more potassium than tofu - kiwi has 312mg of potassium in 100 grams and tofu has 121mg of potassium.