Tofu vs. Salt
Nutrition comparison of Tofu and Salt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
salt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and salt:
- Salt has signficantly less calories than tofu.
- Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- 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 Salt (Salt, table) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salt has signficantly less calories than tofu - tofu has 76 calories per 100 grams and salt does not contain significant amounts.
| Tofu | Salt | |
|---|---|---|
| Protein | 39% | ~ |
| Carbohydrates | 9% | ~ |
| Fat | 52% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and salt are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and salt does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than salt - tofu has 0.3g of dietary fiber per 100 grams and salt does not contain significant amounts.
sugar
Tofu and salt contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and salt does not contain significant amounts.
Protein
protein
Tofu is a great source of protein and it has more protein than salt - tofu has 8.1g of protein per 100 grams and salt does not contain significant amounts.
Fat
saturated fat
Both tofu and salt are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and salt does not contain significant amounts.
Vitamins
Vitamin C
Tofu and salt contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and salt does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than salt - tofu has 25.5ug of Vitamin A per 100 grams and salt does not contain significant amounts.
Vitamin E
Tofu and salt contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and salt does not contain significant amounts.
Vitamin K
Tofu and salt contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and salt does not contain significant amounts.
The B Vitamins
Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Tofu | Salt | |
|---|---|---|
| Thiamin | 0.081 MG | ~ |
| Riboflavin | 0.052 MG | ~ |
| Niacin | 0.195 MG | ~ |
| Pantothenic acid | 0.068 MG | ~ |
| Vitamin B6 | 0.047 MG | ~ |
| Folate | 15 UG | ~ |
Minerals
calcium
Tofu is an excellent source of calcium and it has 13 times more calcium than salt - tofu has 350mg of calcium per 100 grams and salt has 24mg of calcium.
iron
Tofu is an excellent source of iron and it has 15 times more iron than salt - tofu has 5.4mg of iron per 100 grams and salt has 0.33mg of iron.
potassium
Tofu has 14 times more potassium than salt - tofu has 121mg of potassium per 100 grams and salt has 8mg of potassium.
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.
Tofu g
()
|
Daily Values (%) |
Salt 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 salt contain more calories in 100 grams?Salt has signficantly less calories than tofu - tofu has 76 calories in 100g and salt does not contain significant amounts.
Is tofu or salt better for protein?
Tofu is a great source of protein and it has more protein than salt - tofu has 8.1g of protein per 100 grams and salt does not contain significant amounts.
Does tofu or salt contain more calcium?
Tofu is a rich source of calcium and it has 13 times more calcium than salt - tofu has 350mg of calcium in 100 grams and salt has 24mg of calcium.
Does tofu or salt contain more iron?
Tofu is an abundant source of iron and it has 15 times more iron than salt - tofu has 5.4mg of iron in 100 grams and salt has 0.33mg of iron.