Tofu vs. Squash
Nutrition comparison of Tofu and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and squash:
- Both squash and tofu are high in calcium.
- Squash is a great source of Vitamin C and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
- Tofu has 4.6 times less carbohydrates than squash.
- Tofu has more riboflavin, however, squash contains more niacin, pantothenic acid and Vitamin B6.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash has 47% less calories than tofu - squash has 40 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 squash per calorie. Tofu has a macronutrient ratio of 39:9:52 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Squash | |
|---|---|---|
| Protein | 39% | 8% |
| Carbohydrates | 9% | 91% |
| Fat | 52% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 4.6 times less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 967% more dietary fiber than tofu - squash has 3.2g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Squash and tofu contain similar amounts of sugar - squash has 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 798% more protein than squash - squash has 0.9g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both squash and tofu are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 150 times more Vitamin C than tofu - squash has 15.1mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than tofu - squash has 558ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Squash and tofu contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Squash and tofu contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more riboflavin, however, squash contains more niacin, pantothenic acid and Vitamin B6. Both tofu and squash contain significant amounts of thiamin and folate.
| Tofu | Squash | |
|---|---|---|
| Thiamin | 0.081 MG | 0.072 MG |
| Riboflavin | 0.052 MG | 0.017 MG |
| Niacin | 0.195 MG | 0.969 MG |
| Pantothenic acid | 0.068 MG | 0.359 MG |
| Vitamin B6 | 0.047 MG | 0.124 MG |
| Folate | 15 UG | 19 UG |
Minerals
calcium
Both squash and tofu are high in calcium. Tofu has 754% more calcium than squash - squash has 41mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 793% more iron than squash - squash has 0.6mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Squash is a great source of potassium and it has 135% more potassium than tofu - squash has 284mg 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 squash per 100 grams.
| Tofu | Squash | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.024 G |
| Total | 0.319 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than squash per 100 grams.
| Tofu | Squash | |
|---|---|---|
| linoleic acid | 2.38 G | 0.014 G |
| Total | 2.38 G | 0.014 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.
Tofu g
()
|
Daily Values (%) |
Cooked Squash 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 squash or tofu contain more calories in 100 grams?Squash has 50% less calories than tofu - squash has 40 calories in 100g and tofu has 76 calories.
Is squash or tofu better for protein?
Tofu is a great source of protein and it has 800% more protein than squash - squash has 0.9g of protein per 100 grams and tofu has 8.1g of protein.
Does squash or tofu have more carbohydrates?
By weight, tofu has 4.6 times fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does squash or tofu contain more calcium?
Both squash and tofu are high in calcium. Tofu has 750% more calcium than squash - squash has 41mg of calcium in 100 grams and tofu has 350mg of calcium.
Does squash or tofu contain more iron?
Tofu is an abundant source of iron and it has 790% more iron than squash - squash has 0.6mg of iron in 100 grams and tofu has 5.4mg of iron.