Tofu vs. Pumpkin Puree

Nutrition comparison of Tofu and Pumpkin Puree


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of tofu versus pumpkin puree (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in tofu and pumpkin puree:

  • Pumpkin puree has 55% less calories than tofu.
  • Pumpkin puree is a great source of dietary fiber and potassium.
  • Pumpkin puree is an excellent source of Vitamin A.
  • Tofu has 3.3 times less carbohydrates than pumpkin puree.
  • Tofu has more thiamin, however, pumpkin puree contains more niacin and pantothenic acid.
  • Tofu is a great source of protein.
  • Tofu is an excellent source of calcium and iron.
Detailed nutritional comparison of tofu and pumpkin puree 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Tofu src
Image of Pumpkin Puree src

Calories and Carbs

calories

Pumpkin puree has 55% less calories than tofu - pumpkin puree has 34 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 pumpkin puree per calorie. Tofu has a macronutrient ratio of 39:9:52 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tofu Pumpkin Puree
Protein 39% 11%
Carbohydrates 9% 82%
Fat 52% 7%
Alcohol ~ ~

carbohydrates

Tofu has 3.3 times less carbohydrates than pumpkin puree - pumpkin puree has 8.1g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.

dietary fiber

Pumpkin puree is a great source of dietary fiber and it has 867% more dietary fiber than tofu - pumpkin puree has 2.9g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.

sugar

Pumpkin puree and tofu contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and tofu has 0.62g of sugar.

Protein

protein

Tofu is a great source of protein and it has 635% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Both pumpkin puree and tofu are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

Vitamins

Vitamin C

Pumpkin puree has 41 times more Vitamin C than tofu - pumpkin puree has 4.2mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.

Vitamin A

Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than tofu - pumpkin puree has 778ug of Vitamin A per 100 grams and tofu does not contain significant amounts.

Vitamin E

Pumpkin puree and tofu contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.

Vitamin K

Pumpkin puree and tofu contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.

The B Vitamins

Tofu has more thiamin, however, pumpkin puree contains more niacin and pantothenic acid. Both tofu and pumpkin puree contain significant amounts of riboflavin, Vitamin B6 and folate.

Tofu Pumpkin Puree
Thiamin 0.081 MG 0.024 MG
Riboflavin 0.052 MG 0.054 MG
Niacin 0.195 MG 0.367 MG
Pantothenic acid 0.068 MG 0.4 MG
Vitamin B6 0.047 MG 0.056 MG
Folate 15 UG 12 UG

Minerals

calcium

Tofu is an excellent source of calcium and it has 12 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and tofu has 350mg of calcium.

iron

Tofu is an excellent source of iron and it has 286% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Pumpkin puree is a great source of potassium and it has 70% more potassium than tofu - pumpkin puree has 206mg 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 pumpkin puree per 100 grams.

Tofu Pumpkin Puree
alpha linoleic acid 0.319 G 0.008 G
Total 0.319 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, tofu has more linoleic acid than pumpkin puree per 100 grams.

Tofu Pumpkin Puree
linoleic acid 2.38 G 0.007 G
Total 2.38 G 0.007 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Pumpkin Puree (Pumpkin, canned, without salt) .

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FAQ

Does pumpkin puree or tofu contain more calories in 100 grams?
Pumpkin puree has 60% less calories than tofu - pumpkin puree has 34 calories in 100g and tofu has 76 calories.

Is pumpkin puree or tofu better for protein?
Tofu is a great source of protein and it has 640% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and tofu has 8.1g of protein.

Does pumpkin puree or tofu have more carbohydrates?
By weight, tofu has 3.3 times fewer carbohydrates than pumpkin puree - pumpkin puree has 8.1g of carbs for 100g and tofu has 1.9g of carbohydrates.

Does pumpkin puree or tofu contain more calcium?
Tofu is a rich source of calcium and it has 12 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and tofu has 350mg of calcium.

Does pumpkin puree or tofu contain more iron?
Tofu is an abundant source of iron and it has 290% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and tofu has 5.4mg of iron.