Tofu vs. Zucchini
Nutrition comparison of Tofu and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and zucchini:
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
- Zucchini has 3.4 times less calories than tofu.
- Zucchini has more niacin, pantothenic acid and Vitamin B6.
- Zucchini is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has 3.4 times less calories than tofu - zucchini 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 zucchini per calorie. Tofu has a macronutrient ratio of 39:9:52 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Zucchini | |
|---|---|---|
| Protein | 39% | 24% |
| Carbohydrates | 9% | 62% |
| Fat | 52% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and tofu are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Zucchini has 233% more dietary fiber than tofu - zucchini has 1g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Zucchini and tofu contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 568% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both zucchini and tofu are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 178 times more Vitamin C than tofu - zucchini has 17.9mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Zucchini has more Vitamin A than tofu - zucchini has 10ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Zucchini and tofu contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Zucchini and tofu contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Zucchini has more niacin, pantothenic acid and Vitamin B6. Both tofu and zucchini contain significant amounts of thiamin, riboflavin and folate.
| Tofu | Zucchini | |
|---|---|---|
| Thiamin | 0.081 MG | 0.045 MG |
| Riboflavin | 0.052 MG | 0.094 MG |
| Niacin | 0.195 MG | 0.451 MG |
| Pantothenic acid | 0.068 MG | 0.204 MG |
| Vitamin B6 | 0.047 MG | 0.163 MG |
| Folate | 15 UG | 24 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 20 times more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 13 times more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Zucchini is a great source of potassium and it has 116% more potassium than tofu - zucchini has 261mg 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 zucchini per 100 grams.
| Tofu | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.061 G |
| Total | 0.319 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than zucchini per 100 grams.
| Tofu | Zucchini | |
|---|---|---|
| linoleic acid | 2.38 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 2.38 G | 0.031 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 (%) |
Zucchini 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 % |
|
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 zucchini or tofu contain more calories in 100 grams?Zucchini has 3.4 times less calories than tofu - zucchini has 17 calories in 100g and tofu has 76 calories.
Is zucchini or tofu better for protein?
Tofu is a great source of protein and it has 570% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and tofu has 8.1g of protein.
Does zucchini or tofu have more carbohydrates?
By weight, both zucchini and tofu are low in carbohydrates - zucchini has 3.1g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does zucchini or tofu contain more calcium?
Tofu is a rich source of calcium and it has 20 times more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and tofu has 350mg of calcium.
Does zucchini or tofu contain more iron?
Tofu is an abundant source of iron and it has 13 times more iron than zucchini - zucchini has 0.37mg of iron in 100 grams and tofu has 5.4mg of iron.