Tofu vs. Leeks
Nutrition comparison of Tofu and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and leeks:
- Both leeks and tofu are high in calcium and iron.
- Leek has more niacin, pantothenic acid, Vitamin B6 and folate.
- Leek has signficantly more Vitamin A than tofu.
- Leek has signficantly more Vitamin C than tofu.
- Leek has signficantly more dietary fiber than tofu.
- Tofu has 6.5 times less carbohydrates than leek.
- Tofu is a great source of protein.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Leeks and tofu contain similar amounts of calories - leek has 61 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 leeks per calorie. Tofu has a macronutrient ratio of 39:9:52 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Leeks | |
|---|---|---|
| Protein | 39% | 9% |
| Carbohydrates | 9% | 86% |
| Fat | 52% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 6.5 times less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Leek has signficantly more dietary fiber than tofu - leek has 1.8g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Leeks and tofu contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 439% more protein than leek - leek has 1.5g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both leeks and tofu are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than tofu - leek has 12mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than tofu - leek has 83ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Leeks and tofu contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Leek has 18 times more Vitamin K than tofu - leek has 47ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Leek has more niacin, pantothenic acid, Vitamin B6 and folate. Both tofu and leeks contain significant amounts of thiamin and riboflavin.
| Tofu | Leeks | |
|---|---|---|
| Thiamin | 0.081 MG | 0.06 MG |
| Riboflavin | 0.052 MG | 0.03 MG |
| Niacin | 0.195 MG | 0.4 MG |
| Pantothenic acid | 0.068 MG | 0.14 MG |
| Vitamin B6 | 0.047 MG | 0.233 MG |
| Folate | 15 UG | 64 UG |
Minerals
calcium
Both leeks and tofu are high in calcium. Tofu has 493% more calcium than leek - leek has 59mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both leeks and tofu are high in iron. Tofu has 155% more iron than leek - leek has 2.1mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Leek has 49% more potassium than tofu - leek has 180mg 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 leek per 100 grams.
| Tofu | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.099 G |
| Total | 0.319 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than leek per 100 grams.
| Tofu | Leeks | |
|---|---|---|
| linoleic acid | 2.38 G | 0.067 G |
| Total | 2.38 G | 0.067 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.
Tofu g
()
|
Daily Values (%) |
Leeks 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 leeks or tofu contain more calories in 100 grams?Leeks and tofu contain similar amounts of calories - leek has 61 calories in 100g and tofu has 76 calories.
Is leeks or tofu better for protein?
Tofu is a great source of protein and it has 440% more protein than leek - leek has 1.5g of protein per 100 grams and tofu has 8.1g of protein.
Does leeks or tofu have more carbohydrates?
By weight, tofu has 6.5 times fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does leeks or tofu contain more calcium?
Both leeks and tofu are high in calcium. Tofu has 490% more calcium than leek - leek has 59mg of calcium in 100 grams and tofu has 350mg of calcium.
Does leeks or tofu contain more iron?
Both leeks and tofu are high in iron. Tofu has 160% more iron than leek - leek has 2.1mg of iron in 100 grams and tofu has 5.4mg of iron.