Tofu vs. Vanilla Pudding Mix

Nutrition comparison of Tofu and Vanilla Pudding Mix

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

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

For a quick recap of significant nutrients and differences in tofu and vanilla pudding mix:

  • Tofu has more thiamin, niacin, Vitamin B6 and folate, however, vanilla pudding mix contains more Vitamin B12.
  • Tofu is a great source of protein.
  • Tofu is an excellent source of calcium and iron.
Detailed nutritional comparison of tofu and vanilla pudding mix 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 Vanilla Pudding Mix (Puddings, vanilla, dry mix, instant) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Vanilla pudding mix is high in calories and tofu has 80% less calories than vanilla pudding mix - vanilla pudding mix has 377 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 vanilla pudding mix per calorie. Tofu has a macronutrient ratio of 39:9:52 and for vanilla pudding mix, 0:99:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tofu Vanilla Pudding Mix
Protein 39% ~
Carbohydrates 9% 99%
Fat 52% 1%
Alcohol ~ ~

carbohydrates

Vanilla pudding mix is high in carbohydrates and tofu has 98% less carbohydrates than vanilla pudding mix - vanilla pudding mix has 92.9g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.

The carbs in tofu are made of 67% sugar and 33% dietary fiber, whereas the carbs in vanilla pudding mix comprise of 100% sugar.

dietary fiber

Tofu has more dietary fiber than vanilla pudding mix - tofu has 0.3g of dietary fiber per 100 grams and vanilla pudding mix does not contain significant amounts.

sugar

Vanilla pudding mix is high in sugar and tofu has 99% less sugar than vanilla pudding mix - vanilla pudding mix has 92.9g of sugar per 100 grams and tofu has 0.62g of sugar.

Protein

protein

Tofu is a great source of protein and it has more protein than vanilla pudding mix - tofu has 8.1g of protein per 100 grams and vanilla pudding mix does not contain significant amounts.

Fat

saturated fat

Both vanilla pudding mix and tofu are low in saturated fat - vanilla pudding mix has 0.43g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

Vitamins

Vitamin C

Tofu and vanilla pudding mix contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and vanilla pudding mix does not contain significant amounts.

Vitamin A

Vanilla pudding mix and tofu contain similar amounts of Vitamin A - vanilla pudding mix has 1ug of Vitamin A per 100 grams and tofu does not contain significant amounts.

Vitamin E

Vanilla pudding mix and tofu contain similar amounts of Vitamin E - vanilla pudding mix has 0.02mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.

Vitamin K

Vanilla pudding mix and tofu contain similar amounts of Vitamin K - vanilla pudding mix has 0.1ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.

The B Vitamins

Tofu has more thiamin, niacin, Vitamin B6 and folate, however, vanilla pudding mix contains more Vitamin B12. Both tofu and vanilla pudding mix contain significant amounts of riboflavin and pantothenic acid.

Tofu Vanilla Pudding Mix
Thiamin 0.081 MG 0.002 MG
Riboflavin 0.052 MG 0.028 MG
Niacin 0.195 MG 0.006 MG
Pantothenic acid 0.068 MG 0.026 MG
Vitamin B6 0.047 MG 0.002 MG
Folate 15 UG ~
Vitamin B12 ~ 0.02 UG

Minerals

calcium

Tofu is an excellent source of calcium and it has 28 times more calcium than vanilla pudding mix - vanilla pudding mix has 12mg of calcium per 100 grams and tofu has 350mg of calcium.

iron

Tofu is an excellent source of iron and it has 535 times more iron than vanilla pudding mix - vanilla pudding mix has 0.01mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Tofu has 908% more potassium than vanilla pudding mix - vanilla pudding mix has 12mg 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 vanilla pudding mix per 100 grams.

Tofu Vanilla Pudding Mix
alpha linoleic acid 0.319 G 0.001 G
Total 0.319 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, tofu has more linoleic acid than vanilla pudding mix per 100 grams.

Tofu Vanilla Pudding Mix
linoleic acid 2.38 G 0.009 G
Total 2.38 G 0.009 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 Vanilla Pudding Mix (Puddings, vanilla, dry mix, instant) .

Tofu g

()
Daily Values (%)

Vanilla Pudding Mix g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does vanilla pudding mix or tofu contain more calories in 100 grams?
Vanilla pudding mix is high in calories and tofu has 80% less calories than vanilla pudding mix - vanilla pudding mix has 377 calories in 100g and tofu has 76 calories.

Is tofu or vanilla pudding mix better for protein?
Tofu is a great source of protein and it has more protein than vanilla pudding mix - tofu has 8.1g of protein per 100 grams and vanilla pudding mix does not contain significant amounts.

Does vanilla pudding mix or tofu have more carbohydrates?
By weight, vanilla pudding mix is high in carbohydrates and tofu has 100% fewer carbohydrates than vanilla pudding mix - vanilla pudding mix has 92.9g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in tofu are made of 70% sugar and 30% dietary fiber, whereas the carbs in vanilla pudding mix comprise of 100% sugar.

Does vanilla pudding mix or tofu contain more calcium?
Tofu is a rich source of calcium and it has 28 times more calcium than vanilla pudding mix - vanilla pudding mix has 12mg of calcium in 100 grams and tofu has 350mg of calcium.

Does vanilla pudding mix or tofu contain more iron?
Tofu is an abundant source of iron and it has 535 times more iron than vanilla pudding mix - vanilla pudding mix has 0.01mg of iron in 100 grams and tofu has 5.4mg of iron.