Peanut Butter vs. Tofu
Nutrition comparison of Peanut Butter and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and tofu:
- Both tofu and peanut butter are high in calcium and protein.
- Peanut butter has more niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than tofu.
- Peanut butter is an excellent source of dietary fiber and potassium.
- Tofu has 10.5 times less carbohydrates than peanut butter.
- Tofu has 12.5 times less sugar than peanut butter.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and tofu has 87% less calories than peanut butter - tofu has 76 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is much lighter in protein, heavier in carbs and heavier in fat compared to tofu per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Tofu | |
|---|---|---|
| Protein | 15% | 39% |
| Carbohydrates | 14% | 9% |
| Fat | 71% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 10.5 times less carbohydrates than peanut butter - tofu has 1.9g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in tofu are made of 67% sugar and 33% dietary fiber, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has 25 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Tofu has 12.5 times less sugar than peanut butter - tofu has 0.62g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both tofu and peanut butter are high in protein. Peanut butter has 198% more protein than tofu - tofu has 8.1g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and tofu has 91% less saturated fat than peanut butter - tofu has 0.69g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Tofu and peanut butter contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than peanut butter - tofu has 25.5ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than tofu - tofu has 0.01mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Tofu and peanut butter contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin, pantothenic acid, Vitamin B6 and folate. Both peanut butter and tofu contain significant amounts of thiamin and riboflavin.
| Peanut Butter | Tofu | |
|---|---|---|
| Thiamin | 0.106 MG | 0.081 MG |
| Riboflavin | 0.111 MG | 0.052 MG |
| Niacin | 13.696 MG | 0.195 MG |
| Pantothenic acid | 1.118 MG | 0.068 MG |
| Vitamin B6 | 0.418 MG | 0.047 MG |
| Folate | 92 UG | 15 UG |
Minerals
calcium
Both tofu and peanut butter are high in calcium. Tofu has 678% more calcium than peanut butter - tofu has 350mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Tofu is an excellent source of iron and it has 182% more iron than peanut butter - tofu has 5.4mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Peanut butter is an excellent source of potassium and it has 516% more potassium than tofu - tofu has 121mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.319 G |
| Total | 0.078 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than tofu per 100 grams.
| Peanut Butter | Tofu | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 2.38 G |
| Total | 14.494 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: Peanut Butter (Peanut butter, chunk style, with salt) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Peanut Butter 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 tofu or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and tofu has 90% less calories than peanut butter - tofu has 76 calories in 100g and peanut butter has 589 calories.
Is tofu or peanut butter better for protein?
Both tofu and peanut butter are high in protein. Peanut butter has 200% more protein than tofu - tofu has 8.1g of protein per 100 grams and peanut butter has 24.1g of protein.
Does tofu or peanut butter contain more calcium?
Both tofu and peanut butter are high in calcium. Tofu has 680% more calcium than peanut butter - tofu has 350mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does tofu or peanut butter contain more iron?
Tofu is an abundant source of iron and it has 180% more iron than peanut butter - tofu has 5.4mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does tofu or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 520% more potassium than tofu - tofu has 121mg of potassium in 100 grams and peanut butter has 745mg of potassium.