Tofu vs. Romaine Lettuce
Nutrition comparison of Tofu and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and romaine lettuce:
- Romaine lettuce has 3.4 times less calories than tofu.
- Romaine lettuce has more pantothenic acid and folate.
- Romaine lettuce is a great source of Vitamin K, dietary fiber and potassium.
- Romaine lettuce is an excellent source of Vitamin A.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce has 3.4 times less calories than tofu - romaine lettuce has 17 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is heavier in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Tofu has a macronutrient ratio of 39:9:52 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Romaine Lettuce | |
|---|---|---|
| Protein | 39% | 23% |
| Carbohydrates | 9% | 64% |
| Fat | 52% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and tofu are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 600% more dietary fiber than tofu - romaine lettuce has 2.1g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Romaine lettuce and tofu contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 557% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both romaine lettuce and tofu are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce has 39 times more Vitamin C than tofu - romaine lettuce has 4mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has more Vitamin A than tofu - romaine lettuce has 436ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Romaine lettuce and tofu contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 41 times more Vitamin K than tofu - romaine lettuce has 102.5ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Romaine lettuce has more pantothenic acid and folate. Both tofu and romaine lettuce contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Tofu | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.081 MG | 0.072 MG |
| Riboflavin | 0.052 MG | 0.067 MG |
| Niacin | 0.195 MG | 0.313 MG |
| Pantothenic acid | 0.068 MG | 0.142 MG |
| Vitamin B6 | 0.047 MG | 0.074 MG |
| Folate | 15 UG | 136 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 961% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 453% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 104% more potassium than tofu - romaine lettuce has 247mg 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 romaine lettuce per 100 grams.
| Tofu | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.113 G |
| Total | 0.319 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than romaine lettuce per 100 grams.
| Tofu | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 2.38 G | 0.047 G |
| Total | 2.38 G | 0.047 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 Tofu or Romaine Lettuce .
Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Tofu g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does romaine lettuce or tofu contain more calories in 100 grams?Romaine lettuce has 3.4 times less calories than tofu - romaine lettuce has 17 calories in 100g and tofu has 76 calories.
Is romaine lettuce or tofu better for protein?
Tofu is a great source of protein and it has 560% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and tofu has 8.1g of protein.
Does romaine lettuce or tofu have more carbohydrates?
By weight, both romaine lettuce and tofu are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does romaine lettuce or tofu contain more calcium?
Tofu is a rich source of calcium and it has 960% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and tofu has 350mg of calcium.
Does romaine lettuce or tofu contain more iron?
Tofu is an abundant source of iron and it has 450% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron in 100 grams and tofu has 5.4mg of iron.