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.
Detailed nutritional comparison of peanut butter and tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Peanut Butter src
Image of Tofu src
Here's an infographic summarizing the nutritional differences between peanut butter and tofu. marks particularly rich nutrients.

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nutrition comparison of peanut butter vs. tofu

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) .

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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.