Dates vs. Tofu
Nutrition comparison of Dates and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and tofu:
- Both dates and tofu are high in calcium.
- Date has more niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of dietary fiber and potassium.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Dates (Dates, medjool) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and tofu has 73% less calories than date - date has 277 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Dates has a macronutrient ratio of 2:98:0 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Tofu | |
|---|---|---|
| Protein | 2% | 39% |
| Carbohydrates | 98% | 9% |
| Fat | ~ | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and tofu has 98% less carbohydrates than date - date has 75g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 21 times more dietary fiber than tofu - date has 6.7g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Date is high in sugar and tofu has 99% less sugar than date - date has 66.5g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 346% more protein than date - date has 1.8g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both tofu and dates are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Tofu and dates contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than tofu - date has 7ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and dates contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and tofu contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Date has more niacin, pantothenic acid and Vitamin B6. Both dates and tofu contain significant amounts of thiamin, riboflavin and folate.
| Dates | Tofu | |
|---|---|---|
| Thiamin | 0.05 MG | 0.081 MG |
| Riboflavin | 0.06 MG | 0.052 MG |
| Niacin | 1.61 MG | 0.195 MG |
| Pantothenic acid | 0.805 MG | 0.068 MG |
| Vitamin B6 | 0.249 MG | 0.047 MG |
| Folate | 15 UG | 15 UG |
Minerals
calcium
Both dates and tofu are high in calcium. Tofu has 447% more calcium than date - date has 64mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 496% more iron than date - date has 0.9mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Date is an excellent source of potassium and it has 475% more potassium than tofu - date has 696mg of potassium per 100 grams and tofu has 121mg of potassium.
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.
Dates g
()
|
Daily Values (%) |
Tofu 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 dates or tofu contain more calories in 100 grams?Date is high in calories and tofu has 70% less calories than date - date has 277 calories in 100g and tofu has 76 calories.
Is dates or tofu better for protein?
Tofu is a great source of protein and it has 350% more protein than date - date has 1.8g of protein per 100 grams and tofu has 8.1g of protein.
Does dates or tofu have more carbohydrates?
By weight, date is high in carbohydrates and tofu has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does dates or tofu contain more calcium?
Both dates and tofu are high in calcium. Tofu has 450% more calcium than date - date has 64mg of calcium in 100 grams and tofu has 350mg of calcium.
Does dates or tofu contain more iron?
Tofu is an abundant source of iron and it has 500% more iron than date - date has 0.9mg of iron in 100 grams and tofu has 5.4mg of iron.
Does dates or tofu contain more potassium?
Date is a rich source of potassium and it has 480% more potassium than tofu - date has 696mg of potassium in 100 grams and tofu has 121mg of potassium.