Tofu vs Anchovies
Complete nutrition comparison per 100g serving
Which is Healthier?
Tofu is generally healthier
Tofu comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (76 vs 210), more fiber (1.2g vs 0g), less sugar (0g vs 0g), less sodium (7mg vs 1050mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Tofu
76 kcal
More Protein
Anchovies
29g
More Fiber
Tofu
1.2g
Less Sugar
Tofu
0g
Visual Comparison
Caloriesper 100g
Tofu
76
Anchovies
210
Proteinper 100g
Tofu
15g
Anchovies
29g
Carbohydratesper 100g
Tofu
1.9g
Anchovies
0g
Fatper 100g
Tofu
4.8g
Anchovies
12g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Tofu
Per 100g:76 calories
Per cup (150g):114 calories
Per serving (85g):65 calories
Anchovies
Per 100g:210 calories
Per cup (150g):315 calories
Per serving (85g):179 calories
Diet Compatibility
Tofu
Low-CarbHigh-ProteinLow-CalorieVeganVegetarianPaleoLow-Sodium
Anchovies
KetoLow-CarbHigh-ProteinPaleo
When to Choose Tofu
- ✓Lower in calories (76 vs 210)
- ✓More fiber (1.2g vs 0g)
- ✓Less sugar (0g vs 0g)
- ✓Lower sodium (7mg vs 1050mg)
Common Uses
Main dishesMeal prepGrillingHigh-protein meals
When to Choose Anchovies
- ✓Higher in protein (29g vs 15g)
- ✓Lower in carbs (0g vs 1.9g)
Common Uses
Main dishesMeal prepGrillingHigh-protein meals