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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 Vanilla Pudding Mix .
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 % |
|
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 | |||