Orange vs. Tofu
Nutrition comparison of Orange and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and tofu:
- Both orange and tofu are high in calcium.
- Orange has more niacin and pantothenic acid.
- Orange is a great source of dietary fiber.
- Orange is an excellent source of Vitamin C.
- Tofu has 13.7 times less sugar than orange.
- Tofu has 5.1 times less carbohydrates than orange.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange has 39% less calories than tofu - orange has 46 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Orange has a macronutrient ratio of 6:91:4 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Tofu | |
|---|---|---|
| Protein | 6% | 39% |
| Carbohydrates | 91% | 9% |
| Fat | 4% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 5.1 times less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Orange is a great source of dietary fiber and it has 700% more dietary fiber than tofu - orange has 2.4g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 13.7 times less sugar than orange - orange has 9.1g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 10 times more protein than orange - orange has 0.7g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both orange and tofu are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 449 times more Vitamin C than tofu - orange has 45mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than tofu - orange has 11ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Orange and tofu contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Tofu and orange contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more niacin and pantothenic acid. Both orange and tofu contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Orange | Tofu | |
|---|---|---|
| Thiamin | 0.1 MG | 0.081 MG |
| Riboflavin | 0.04 MG | 0.052 MG |
| Niacin | 0.4 MG | 0.195 MG |
| Pantothenic acid | 0.25 MG | 0.068 MG |
| Vitamin B6 | 0.051 MG | 0.047 MG |
| Folate | 17 UG | 15 UG |
Minerals
calcium
Both orange and tofu are high in calcium. Tofu has 714% more calcium than orange - orange has 43mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 58 times more iron than orange - orange has 0.09mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Orange has 40% more potassium than tofu - orange has 169mg 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 orange per 100 grams.
| Orange | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.319 G |
| Total | 0.011 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than orange per 100 grams.
| Orange | Tofu | |
|---|---|---|
| linoleic acid | 0.031 G | 2.38 G |
| Total | 0.031 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.
Orange 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 orange or tofu contain more calories in 100 grams?Orange has 40% less calories than tofu - orange has 46 calories in 100g and tofu has 76 calories.
Is orange or tofu better for protein?
Tofu is a great source of protein and it has 10 times more protein than orange - orange has 0.7g of protein per 100 grams and tofu has 8.1g of protein.
Does orange or tofu have more carbohydrates?
By weight, tofu has 5.1 times fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does orange or tofu contain more calcium?
Both orange and tofu are high in calcium. Tofu has 710% more calcium than orange - orange has 43mg of calcium in 100 grams and tofu has 350mg of calcium.
Does orange or tofu contain more iron?
Tofu is an abundant source of iron and it has 58 times more iron than orange - orange has 0.09mg of iron in 100 grams and tofu has 5.4mg of iron.