How many calories are in one cup of tofu?

Tofu has 188 calories per cup or 76 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one cup of tofu?

An excellent source of protein, a single cup of Tofu contains 40% of recommended daily values or 20 grams of protein. However, the protein in tofu is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in tofu?

Tofu is an excellent source of many nutrients, including protein, calcium, iron and potassium. It also contains significant amounts of Vitamin A and magnesium.

Does tofu contain omega 3 fatty acids?

Tofu is a source of healthy omega-3 fatty acids, containing a total of 0.79 grams for every cup. It contains significant amounts of alpha linoleic acid.

What's similar to tofu in cooking?

Miso are similar to, or commonly paired with tofu in cooking and recipes.

Food with Nutrition Similar to Tofu

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Summary
Similar nuts
Similar fruits
Similar dairy
Similar baked
Similar sweets
Other Similar Foods

Tofu source

Similar to Tofu

A common and nutrient dense legume, tofu is an excellent source of calcium and iron. It is also a good source of protein. One cup of raw tofu contains about 188 calories.

Several foods are similar nutritionally to tofu, including fried tofu and goji berry. Other similar foods include barley, soy flour and black beans.

We compared the key nutrients in tofu (protein, calcium and iron) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Fried Tofu, Silken Tofu, Pinto Beans, Kidney Beans, White Beans, Barley, Soy Flour, Black Beans

fruits: Goji Berry

dairy and eggs: Parmesan Cheese, Mozzarella Cheese, Cheddar Cheese, Yogurt

baked goods: White Bread, Whole Wheat Bread

sweets: Chocolate Hazelnut Spread, Kit Kat

other: Filet O Fish, Big Mac, Quarter Pounder

The details of the top 20 foods most nutritionally similar to tofu are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to tofu. Fried tofu, silken tofu, pinto beans, kidney beans and white beans are all high in protein, calcium and or iron.

Fried Tofu

Similarity: > 95%

More nutritionally dense than tofu, fried tofu is also high in protein, calcium and iron. Also, fried tofu contains more dietary fiber and thiamin than tofu.

For 100 grams of tofu and fried tofu:

Tofu (3/8 cup)		Fried Tofu (3.5 ounces)
8.1	protein (G)	19
350	calcium (MG)	372
5.4	iron (MG)	4.9

However, tofu

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	270
0.3	dietary fiber (G)	3.9
0.62	sugar (G)	2.7
0.69	saturated fat (G)	2.9
0.1	Vitamin C (MG)	0
0	Vitamin A (UG)	1
0.01	Vitamin E (MG)	0.04
121	potassium (MG)	146
0.08	thiamin (MG)	0.17
0.05	riboflavin (MG)	0.05
0.2	niacin (MG)	0.1
0.07	pantothenic acid (MG)	0.14
0.05	Vitamin B6 (MG)	0.1
15	folate (UG)	27

0.962 | 0.962 | 4.39 Complete Comparison:
Fried Tofu vs. Tofu

Silken Tofu

Similarity: > 90%

Silken tofu is also high in calcium and contains some of the same nutrients. Also, silken tofu contains more Vitamin E than tofu.

For 100 grams of tofu and silken tofu:

Tofu (3/8 cup)		Silken Tofu (7/8 piece)
8.1	protein (G)	7.2
350	calcium (MG)	111
5.4	iron (MG)	1.1

However, tofu does contain more iron than silken tofu by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	61
0.3	dietary fiber (G)	0.2
0.62	sugar (G)	0.7
0.69	saturated fat (G)	0.53
0.1	Vitamin C (MG)	0.2
0.01	Vitamin E (MG)	0.01
121	potassium (MG)	120
0.08	thiamin (MG)	0.05
0.05	riboflavin (MG)	0.04
0.2	niacin (MG)	0.54
0.07	pantothenic acid (MG)	0.05
0.05	Vitamin B6 (MG)	0.05
15	folate (UG)	44

0.936 | 0.936 | 1.45 Complete Comparison:
Silken Tofu vs. Tofu

Pinto Beans

Similarity: > 90%

Pinto beans are also high in calcium and contains some of the same nutrients. Also, pinto beans contains more dietary fiber, Vitamin C and potassium than tofu.

For 100 grams of tofu and pinto beans:

Tofu (3/8 cup)		Pinto Beans (3/8 can)
8.1	protein (G)	7
350	calcium (MG)	63
5.4	iron (MG)	1.3

However, tofu does contain more iron and Vitamin B6 than pinto beans by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	114
0.3	dietary fiber (G)	5.5
0.62	sugar (G)	0.54
0.69	saturated fat (G)	0.16
0.1	Vitamin C (MG)	0.1
0.01	Vitamin E (MG)	0
121	potassium (MG)	274
0.08	thiamin (MG)	0.05
0.05	riboflavin (MG)	0.02
0.2	niacin (MG)	0.27
0.07	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0
15	folate (UG)	24

0.922 | 0.922 | 1.45 Complete Comparison:
Pinto Beans vs. Tofu

Kidney Beans

Similarity: > 90%

Kidney beans are also high in protein and calcium. Also, kidney beans contains more dietary fiber, potassium and Vitamin B6 than tofu.

For 100 grams of tofu and kidney beans:

Tofu (3/8 cup)		Kidney Beans (5/8 cup)
8.1	protein (G)	8.1
350	calcium (MG)	58
5.4	iron (MG)	1.5

However, tofu does contain more iron than kidney beans by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	121
0.3	dietary fiber (G)	6
0.62	sugar (G)	0
0.69	saturated fat (G)	0.33
0.1	Vitamin C (MG)	0.2
0.01	Vitamin E (MG)	0.03
121	potassium (MG)	250
0.08	thiamin (MG)	0.06
0.05	riboflavin (MG)	0.02
0.2	niacin (MG)	0.42
0.07	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0.11
15	folate (UG)	23

0.918 | 0.918 | 1.69 Complete Comparison:
Kidney Beans vs. Tofu

White Beans

Similarity: > 90%

White beans are also high in calcium and iron. Also, white beans contains more dietary fiber, potassium and folate than tofu.

For 100 grams of tofu and white beans:

Tofu (3/8 cup)		White Beans (3/8 cup)
8.1	protein (G)	7.3
350	calcium (MG)	73
5.4	iron (MG)	3

However, tofu

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	114
0.3	dietary fiber (G)	4.8
0.62	sugar (G)	0.29
0.69	saturated fat (G)	0.07
0.1	Vitamin C (MG)	0
0.01	Vitamin E (MG)	0.79
121	potassium (MG)	454
0.08	thiamin (MG)	0.1
0.05	riboflavin (MG)	0.04
0.2	niacin (MG)	0.11
0.07	pantothenic acid (MG)	0.19
0.05	Vitamin B6 (MG)	0.08
15	folate (UG)	65

0.917 | 0.917 | 2.14 Complete Comparison:
White Beans vs. Tofu

Barley

Similarity: > 90%

More nutritionally dense than tofu, barley is also high in protein and iron. Moreover, barley contains more dietary fiber, potassium, thiamin and niacin than tofu.

For 100 grams of tofu and barley:

Tofu (3/8 cup)		Barley (1/2 cup)
8.1	protein (G)	9.9
350	calcium (MG)	29
5.4	iron (MG)	2.5

However, tofu does contain more calcium than barley by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	352
0.3	dietary fiber (G)	16
0.62	sugar (G)	0.8
0.69	saturated fat (G)	0.24
0.1	Vitamin C (MG)	0
0	Vitamin A (UG)	1
0.01	Vitamin E (MG)	0.02
121	potassium (MG)	280
0.08	thiamin (MG)	0.19
0.05	riboflavin (MG)	0.11
0.2	niacin (MG)	4.6
0.07	pantothenic acid (MG)	0.28
0.05	Vitamin B6 (MG)	0.26
15	folate (UG)	23

0.895 | 0.895 | 4.82 Complete Comparison:
Barley vs. Tofu

Soy Flour

Similarity: > 90%

More nutritionally dense than tofu, soy flour is also high in protein, calcium and iron. Also, soy flour contains more dietary fiber, potassium and thiamin than tofu.

For 100 grams of tofu and soy flour:

Tofu (3/8 cup)		Soy Flour (1.25 cup)
8.1	protein (G)	50
350	calcium (MG)	285
5.4	iron (MG)	8.2

However, tofu

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	372
0.3	dietary fiber (G)	16
0.62	sugar (G)	9.3
0.69	saturated fat (G)	1.3
0.1	Vitamin C (MG)	0
0	Vitamin A (UG)	2
0.01	Vitamin E (MG)	0.55
121	potassium (MG)	2090
0.08	thiamin (MG)	1.1
0.05	riboflavin (MG)	0.28
0.2	niacin (MG)	3
0.07	pantothenic acid (MG)	1.6
0.05	Vitamin B6 (MG)	1.1
15	folate (UG)	289

0.895 | 0.895 | 11.51 Complete Comparison:
Soy Flour vs. Tofu

Black Beans

Similarity: 89%

Black beans contain nutrients similar to tofu, but in smaller amounts overall. Moreover, black beans contains more dietary fiber, Vitamin C, potassium and folate than tofu.

For 100 grams of tofu and black beans:

Tofu (3/8 cup)		Black Beans (about 3/8 cup)
8.1	protein (G)	6
350	calcium (MG)	35
5.4	iron (MG)	1.9

However, tofu does contain more protein, calcium and iron than black beans by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	91
0.3	dietary fiber (G)	6.9
0.62	sugar (G)	0.23
0.69	saturated fat (G)	0.08
0.1	Vitamin C (MG)	2.7
0.01	Vitamin E (MG)	0.62
121	potassium (MG)	308
0.08	thiamin (MG)	0.14
0.05	riboflavin (MG)	0.12
0.2	niacin (MG)	0.62
0.07	pantothenic acid (MG)	0.18
0.05	Vitamin B6 (MG)	0.06
15	folate (UG)	61

0.894 | 0.894 | 1.89 Complete Comparison:
Black Beans vs. Tofu

fruits

Goji Berry

Similarity: > 95%

Goji berry is also high in protein, calcium and iron. Also, goji berry contains more dietary fiber and Vitamin C than tofu.

For 100 grams of tofu and goji berry:

Tofu (3/8 cup)		Goji Berry (18 tbsps)
8.1	protein (G)	14
350	calcium (MG)	190
5.4	iron (MG)	6.8

However, tofu does contain more potassium, thiamin, riboflavin and Vitamin B6 than goji berry by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	349
0.3	dietary fiber (G)	13
0.62	sugar (G)	46
0.69	saturated fat (G)	0
0.1	Vitamin C (MG)	48
0.01	Vitamin E (MG)	0
121	potassium (MG)	0
0.08	thiamin (MG)	0
0.05	riboflavin (MG)	0
0.2	niacin (MG)	0
0.07	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0
15	folate (UG)	0

0.95 | 0.95 | 2.51 Complete Comparison:
Goji Berry vs. Tofu

dairy and eggs

Several dairy or egg products offer similar nutrients to tofu including parmesan cheese, mozzarella cheese, cheddar cheese and yogurt.

Parmesan Cheese

Similarity: > 90%

More nutritionally dense than tofu, parmesan cheese is also high in protein and calcium. Also, parmesan cheese contains more Vitamin A, Vitamin D and riboflavin than tofu.

For 100 grams of tofu and parmesan cheese:

Tofu (3/8 cup)		Parmesan Cheese (3.5 ounces)
8.1	protein (G)	36
350	calcium (MG)	1184
5.4	iron (MG)	0.82

However, tofu does contain more dietary fiber and iron than parmesan cheese by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	392
0.3	dietary fiber (G)	0
0.62	sugar (G)	0.11
0.69	saturated fat (G)	15
0.1	Vitamin C (MG)	0
0	Vitamin A (UG)	207
0	Vitamin D (IU)	19
0.01	Vitamin E (MG)	0.22
121	potassium (MG)	92
0.08	thiamin (MG)	0.04
0.05	riboflavin (MG)	0.33
0.2	niacin (MG)	0.27
0.07	pantothenic acid (MG)	0.45
0.05	Vitamin B6 (MG)	0.09
15	folate (UG)	7
0	Vitamin B12 (UG)	1.2

0.938 | 0.938 | 5.7 Complete Comparison:
Parmesan Cheese vs. Tofu

Mozzarella Cheese

Similarity: > 90%

Mozzarella cheese is also high in protein and calcium. Also, mozzarella cheese contains more Vitamin A, Vitamin D and riboflavin than tofu.

For 100 grams of tofu and mozzarella cheese:

Tofu (3/8 cup)		Mozzarella Cheese (3.5 ounces)
8.1	protein (G)	22
350	calcium (MG)	575
5.4	iron (MG)	0.2

However, tofu does contain more dietary fiber, iron and potassium than mozzarella cheese by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	318
0.3	dietary fiber (G)	0
0.62	sugar (G)	1
0.69	saturated fat (G)	16
0.1	Vitamin C (MG)	0
0	Vitamin A (UG)	197
0	Vitamin D (IU)	18
0.01	Vitamin E (MG)	0.21
121	potassium (MG)	75
0.08	thiamin (MG)	0.02
0.05	riboflavin (MG)	0.27
0.2	niacin (MG)	0.09
0.07	pantothenic acid (MG)	0.07
0.05	Vitamin B6 (MG)	0.06
15	folate (UG)	8
0	Vitamin B12 (UG)	0.73

0.924 | 0.924 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Tofu

Cheddar Cheese

Similarity: > 90%

More nutritionally dense than tofu, cheddar cheese is also high in protein and calcium. Also, cheddar cheese contains more Vitamin A, Vitamin D and riboflavin than tofu.

For 100 grams of tofu and cheddar cheese:

Tofu (3/8 cup)		Cheddar Cheese (3/4 cup)
8.1	protein (G)	23
350	calcium (MG)	710
5.4	iron (MG)	0.14

However, tofu does contain more dietary fiber, iron and potassium than cheddar cheese by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	403
0.3	dietary fiber (G)	0
0.62	sugar (G)	0.48
0.69	saturated fat (G)	19
0.1	Vitamin C (MG)	0
0	Vitamin A (UG)	337
0	Vitamin D (IU)	24
0.01	Vitamin E (MG)	0.71
121	potassium (MG)	76
0.08	thiamin (MG)	0.03
0.05	riboflavin (MG)	0.43
0.2	niacin (MG)	0.06
0.07	pantothenic acid (MG)	0.41
0.05	Vitamin B6 (MG)	0.07
15	folate (UG)	27
0	Vitamin B12 (UG)	1.1

0.915 | 0.915 | 5.35 Complete Comparison:
Cheddar Cheese vs. Tofu

Yogurt

Similarity: > 90%

Yogurt is also high in calcium and contains some of the same nutrients. Also, yogurt contains more Vitamin A, riboflavin and Vitamin B12 than tofu.

For 100 grams of tofu and yogurt:

Tofu (3/8 cup)		Yogurt (5/8 container)
8.1	protein (G)	3.5
350	calcium (MG)	121
5.4	iron (MG)	0.05

However, tofu does contain more dietary fiber, protein and iron than yogurt by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	61
0.3	dietary fiber (G)	0
0.62	sugar (G)	4.7
0.69	saturated fat (G)	2.1
0.1	Vitamin C (MG)	0.5
0	Vitamin A (UG)	27
0	Vitamin D (IU)	2
0.01	Vitamin E (MG)	0.06
121	potassium (MG)	155
0.08	thiamin (MG)	0.03
0.05	riboflavin (MG)	0.14
0.2	niacin (MG)	0.08
0.07	pantothenic acid (MG)	0.39
0.05	Vitamin B6 (MG)	0.03
15	folate (UG)	7
0	Vitamin B12 (UG)	0.37

0.901 | 0.901 | 1.15 Complete Comparison:
Yogurt vs. Tofu

baked goods

White Bread

Similarity: > 90%

More nutritionally dense than tofu, white bread is also high in protein, calcium and iron. Also, white bread contains more dietary fiber, thiamin and riboflavin than tofu.

For 100 grams of tofu and white bread:

Tofu (3/8 cup)		White Bread (3.5 slices)
8.1	protein (G)	11
350	calcium (MG)	684
5.4	iron (MG)	4.9

However, tofu

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	238
0.3	dietary fiber (G)	9.2
0.62	sugar (G)	5
0.69	saturated fat (G)	0.63
0	trans fat (G)	0.03
0.1	Vitamin C (MG)	0
0.01	Vitamin E (MG)	0.38
121	potassium (MG)	127
0.08	thiamin (MG)	0.51
0.05	riboflavin (MG)	0.26
0.2	niacin (MG)	4.5
0.07	pantothenic acid (MG)	0.46
0.05	Vitamin B6 (MG)	0.08
15	folate (UG)	127

0.926 | 0.926 | 4.51 Complete Comparison:
White Bread vs. Tofu

Whole Wheat Bread

Similarity: > 90%

More nutritionally dense than tofu, whole wheat bread is also high in protein, calcium and iron. Also, whole wheat bread contains more dietary fiber, Vitamin C and potassium than tofu.

For 100 grams of tofu and whole wheat bread:

Tofu (3/8 cup)		Whole Wheat Bread (3.5 ounces)
8.1	protein (G)	13
350	calcium (MG)	103
5.4	iron (MG)	2.5

However, tofu

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	265
0.3	dietary fiber (G)	7.4
0.62	sugar (G)	6.4
0.69	saturated fat (G)	0.87
0.1	Vitamin C (MG)	0.1
0.01	Vitamin E (MG)	0.37
121	potassium (MG)	230
0.08	thiamin (MG)	0.28
0.05	riboflavin (MG)	0.13
0.2	niacin (MG)	4
0.07	pantothenic acid (MG)	0.34
0.05	Vitamin B6 (MG)	0.26
15	folate (UG)	75

0.91 | 0.91 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Tofu

sweets

Chocolate Hazelnut Spread

Similarity: > 90%

Chocolate hazelnut spread is also high in calcium and iron. Also, chocolate hazelnut spread contains more dietary fiber and Vitamin E than tofu.

For 100 grams of tofu and chocolate hazelnut spread:

Tofu (3/8 cup)		Chocolate Hazelnut Spread (2.75 servings)
8.1	protein (G)	5.4
350	calcium (MG)	108
5.4	iron (MG)	4.4

However, tofu does contain more protein than chocolate hazelnut spread by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	539
0.3	dietary fiber (G)	5.4
0.62	sugar (G)	54
0.69	saturated fat (G)	28
0.1	Vitamin C (MG)	0
0	Vitamin A (UG)	1
0.01	Vitamin E (MG)	5
121	potassium (MG)	407
0.08	thiamin (MG)	0.09
0.05	riboflavin (MG)	0.17
0.2	niacin (MG)	0.43
0.07	pantothenic acid (MG)	0.36
0.05	Vitamin B6 (MG)	0.08
15	folate (UG)	14
0	Vitamin B12 (UG)	0.27

0.917 | 0.917 | 3.84 Complete Comparison:
Chocolate Hazelnut Spread vs. Tofu

Kit Kat

Similarity: > 90%

Kit kat is also high in calcium and contains some of the same nutrients. Also, kit kat contains more dietary fiber and Vitamin A than tofu.

For 100 grams of tofu and kit kat:

Tofu (3/8 cup)		Kit Kat (2.5 bars)
8.1	protein (G)	6.5
350	calcium (MG)	125
5.4	iron (MG)	1

However, tofu does contain more iron than kit kat by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	518
0.3	dietary fiber (G)	1
0.62	sugar (G)	49
0.69	saturated fat (G)	18
0	trans fat (G)	0.1
0.1	Vitamin C (MG)	0
0	Vitamin A (UG)	24
0.01	Vitamin E (MG)	0.34
121	potassium (MG)	231
0.08	thiamin (MG)	0.12
0.05	riboflavin (MG)	0.21
0.2	niacin (MG)	0.5
0.07	pantothenic acid (MG)	0.64
0.05	Vitamin B6 (MG)	0.02
15	folate (UG)	14
0	Vitamin B12 (UG)	0.56

0.917 | 0.917 | 2.7 Complete Comparison:
Kit Kat vs. Tofu

other

Filet O Fish

Similarity: > 90%

Filet o fish is also high in protein and calcium. Also, filet o fish contains more dietary fiber, trans fat and potassium than tofu.

For 100 grams of tofu and filet o fish:

Tofu (3/8 cup)		Filet O Fish (3/4 sandwich)
8.1	protein (G)	11
350	calcium (MG)	120
5.4	iron (MG)	1.6

However, tofu does contain more iron and Vitamin B6 than filet o fish by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	282
0.3	dietary fiber (G)	1.4
0.62	sugar (G)	3.7
0.69	saturated fat (G)	2.8
0	trans fat (G)	0.13
0.1	Vitamin C (MG)	0.3
0.01	Vitamin E (MG)	1.2
121	potassium (MG)	220
0.08	thiamin (MG)	0.21
0.05	riboflavin (MG)	0.13
0.2	niacin (MG)	2.2
0.07	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0
15	folate (UG)	21
0	Vitamin B12 (UG)	1.1

0.922 | 0.922 | 3.13 Complete Comparison:
Filet O Fish vs. Tofu

Big Mac

Similarity: > 90%

Big mac is also high in protein and calcium. Also, big mac contains more dietary fiber, potassium and thiamin than tofu.

For 100 grams of tofu and big mac:

Tofu (3/8 cup)		Big Mac (1/2 burger)
8.1	protein (G)	12
350	calcium (MG)	116
5.4	iron (MG)	2

However, tofu does contain more iron and Vitamin B6 than big mac by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	257
0.3	dietary fiber (G)	1.6
0.62	sugar (G)	4
0.69	saturated fat (G)	3.8
0.1	Vitamin C (MG)	0.4
0.01	Vitamin E (MG)	0
121	potassium (MG)	181
0.08	thiamin (MG)	0.18
0.05	riboflavin (MG)	0.21
0.2	niacin (MG)	3.4
0.07	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0
15	folate (UG)	46
0	Vitamin B12 (UG)	0.88

0.92 | 0.92 | 2.72 Complete Comparison:
Big Mac vs. Tofu

Quarter Pounder

Similarity: > 90%

Quarter pounder is also high in protein, calcium and iron. Also, quarter pounder contains more dietary fiber and potassium than tofu.

For 100 grams of tofu and quarter pounder:

Tofu (3/8 cup)		Quarter Pounder (5/8 burger)
8.1	protein (G)	14
350	calcium (MG)	84
5.4	iron (MG)	2.4

However, tofu does contain more Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

76	calories (KCAL)	244
0.3	dietary fiber (G)	1.6
0.62	sugar (G)	5.1
0.69	saturated fat (G)	4
0.1	Vitamin C (MG)	0.9
0.01	Vitamin E (MG)	0
121	potassium (MG)	227
0.08	thiamin (MG)	0.18
0.05	riboflavin (MG)	0.34
0.2	niacin (MG)	4.5
0.07	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0
15	folate (UG)	56
0	Vitamin B12 (UG)	1.3

0.902 | 0.902 | 3.23 Complete Comparison:
Quarter Pounder vs. Tofu

Other Nutritional Substitutes

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