Tofu vs. Yellow Mustard
Nutrition comparison of Tofu and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and yellow mustard:
- Both yellow mustard and tofu are high in calcium.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
- Yellow mustard has more thiamin, niacin and pantothenic acid.
- Yellow mustard is an excellent source of dietary fiber.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yellow mustard and tofu contain similar amounts of calories - yellow mustard has 60 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is heavier in protein, much lighter in carbs and heavier in fat compared to yellow mustard per calorie. Tofu has a macronutrient ratio of 39:9:52 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Yellow Mustard | |
|---|---|---|
| Protein | 39% | 22% |
| Carbohydrates | 9% | 34% |
| Fat | 52% | 44% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow mustard and tofu contain similar amounts of carbs - yellow mustard has 5.8g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in yellow mustard are made of 72% dietary fiber, 17% sugar and 12% starch, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Yellow mustard is an excellent source of dietary fiber and it has 12 times more dietary fiber than tofu - yellow mustard has 4g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Yellow mustard and tofu contain similar amounts of sugar - yellow mustard has 0.92g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 116% more protein than yellow mustard - yellow mustard has 3.7g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both yellow mustard and tofu are low in saturated fat - yellow mustard has 0.21g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
trans fat
Both yellow mustard and tofu are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Yellow mustard and tofu contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Yellow mustard and tofu contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Yellow mustard and tofu contain similar amounts of Vitamin E - yellow mustard has 0.36mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Yellow mustard and tofu contain similar amounts of Vitamin K - yellow mustard has 1.4ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Yellow mustard has more thiamin, niacin and pantothenic acid. Both tofu and yellow mustard contain significant amounts of riboflavin, Vitamin B6 and folate.
| Tofu | Yellow Mustard | |
|---|---|---|
| Thiamin | 0.081 MG | 0.177 MG |
| Riboflavin | 0.052 MG | 0.07 MG |
| Niacin | 0.195 MG | 0.565 MG |
| Pantothenic acid | 0.068 MG | 0.254 MG |
| Vitamin B6 | 0.047 MG | 0.07 MG |
| Folate | 15 UG | 7 UG |
Minerals
calcium
Both yellow mustard and tofu are high in calcium. Tofu has 456% more calcium than yellow mustard - yellow mustard has 63mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 233% more iron than yellow mustard - yellow mustard has 1.6mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Yellow mustard and tofu contain similar amounts of potassium - yellow mustard has 152mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tofu and yellow mustard contain significant amounts of alpha linoleic acid (ALA).
| Tofu | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.374 G |
| Total | 0.319 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than yellow mustard per 100 grams.
| Tofu | Yellow Mustard | |
|---|---|---|
| linoleic acid | 2.38 G | 0.363 G |
| other omega 6 | ~ | 0.01 G |
| Total | 2.38 G | 0.373 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 Yellow Mustard (Mustard, prepared, yellow) .
Tofu g
()
|
Daily Values (%) |
Yellow Mustard 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 yellow mustard or tofu contain more calories in 100 grams?Yellow mustard and tofu contain similar amounts of calories - yellow mustard has 60 calories in 100g and tofu has 76 calories.
Is yellow mustard or tofu better for protein?
Tofu is a great source of protein and it has 120% more protein than yellow mustard - yellow mustard has 3.7g of protein per 100 grams and tofu has 8.1g of protein.
Does yellow mustard or tofu have more carbohydrates?
By weight, yellow mustard and tofu contain similar amounts of carbs - yellow mustard has 5.8g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in yellow mustard are made of 70% dietary fiber, 20% sugar and 10% starch, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does yellow mustard or tofu contain more calcium?
Both yellow mustard and tofu are high in calcium. Tofu has 460% more calcium than yellow mustard - yellow mustard has 63mg of calcium in 100 grams and tofu has 350mg of calcium.
Does yellow mustard or tofu contain more iron?
Tofu is an abundant source of iron and it has 230% more iron than yellow mustard - yellow mustard has 1.6mg of iron in 100 grams and tofu has 5.4mg of iron.