Tofu vs. Watercress
Nutrition comparison of Tofu and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and watercress:
- Both watercress and tofu are high in calcium.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
- Watercress has 5.9 times less calories than tofu.
- Watercress has more riboflavin, pantothenic acid and Vitamin B6.
- Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 5.9 times less calories than tofu - watercress has 11 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much lighter in protein, much lighter in carbs and much heavier in fat compared to watercress per calorie. Tofu has a macronutrient ratio of 39:9:52 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Watercress | |
|---|---|---|
| Protein | 39% | 67% |
| Carbohydrates | 9% | 33% |
| Fat | 52% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both watercress and tofu are low in carbohydrates - watercress has 1.3g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in watercress are made of 71% dietary fiber and 29% sugar, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Watercress and tofu contain similar amounts of dietary fiber - watercress has 0.5g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Watercress and tofu contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 251% more protein than watercress - watercress has 2.3g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both watercress and tofu are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 429 times more Vitamin C than tofu - watercress has 43mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has more Vitamin A than tofu - watercress has 160ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Watercress and tofu contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 103 times more Vitamin K than tofu - watercress has 250ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Watercress has more riboflavin, pantothenic acid and Vitamin B6. Both tofu and watercress contain significant amounts of thiamin, niacin and folate.
| Tofu | Watercress | |
|---|---|---|
| Thiamin | 0.081 MG | 0.09 MG |
| Riboflavin | 0.052 MG | 0.12 MG |
| Niacin | 0.195 MG | 0.2 MG |
| Pantothenic acid | 0.068 MG | 0.31 MG |
| Vitamin B6 | 0.047 MG | 0.129 MG |
| Folate | 15 UG | 9 UG |
Minerals
calcium
Both watercress and tofu are high in calcium. Tofu has 192% more calcium than watercress - watercress has 120mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 25 times more iron than watercress - watercress has 0.2mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Watercress is an excellent source of potassium and it has 173% more potassium than tofu - watercress has 330mg 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 watercress per 100 grams.
| Tofu | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.023 G |
| Total | 0.319 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than watercress per 100 grams.
| Tofu | Watercress | |
|---|---|---|
| linoleic acid | 2.38 G | 0.012 G |
| Total | 2.38 G | 0.012 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 Watercress (Watercress, raw) .
Tofu g
()
|
Daily Values (%) |
Watercress 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 watercress or tofu contain more calories in 100 grams?Watercress has 5.9 times less calories than tofu - watercress has 11 calories in 100g and tofu has 76 calories.
Is watercress or tofu better for protein?
Tofu is a great source of protein and it has 250% more protein than watercress - watercress has 2.3g of protein per 100 grams and tofu has 8.1g of protein.
Does watercress or tofu have more carbohydrates?
By weight, both watercress and tofu are low in carbohydrates - watercress has 1.3g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in watercress are made of 70% dietary fiber and 30% sugar, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does watercress or tofu contain more calcium?
Both watercress and tofu are high in calcium. Tofu has 190% more calcium than watercress - watercress has 120mg of calcium in 100 grams and tofu has 350mg of calcium.
Does watercress or tofu contain more iron?
Tofu is an abundant source of iron and it has 25 times more iron than watercress - watercress has 0.2mg of iron in 100 grams and tofu has 5.4mg of iron.
Does watercress or tofu contain more potassium?
Watercress is a rich source of potassium and it has 170% more potassium than tofu - watercress has 330mg of potassium in 100 grams and tofu has 121mg of potassium.