Arugula vs Tofu

Side-by-side nutrition comparison per serving. See which fits your goals better.

Quick Verdict

Best for weight loss

Arugula

Best for muscle gain

Tofu

Best for low-carb

Tofu

Macro Comparison

Arugula: 100g (100g) | Tofu: 100g (100g)

CaloriesLower is better for weight loss

Arugula

144

Tofu

ProteinHigher supports muscle growth

2.58g

Arugula

17.3g

Tofu

CarbsLower for low-carb diets

3.65g

Arugula

2.78g

Tofu

FatLower for calorie control

0.66g

Arugula

8.72g

Tofu

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

41%

Arugula

48%

Tofu

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Per 100g Comparison

Nutrient	Arugula	Tofu
Calories	25	144
Protein	2.6g	17.3g
Carbs	3.7g	2.8g
Fat	0.7g	8.7g
Fiber	1.6g	2.3g
Sugar	2.05g	—
Sodium	27mg	14mg
Cholesterol	0mg	0mg
Saturated Fat	0.09g	1.26g
Potassium	369mg	237mg
Vitamin A	119mcg	—
Vitamin C	15mg	0.2mg
Calcium	160mg	683mg
Iron	1.46mg	2.66mg

Which Should You Choose?

For weight loss

Choose Arugula. With 25 calories and 2.58g protein, it gives you more protein per calorie — keeping you full while cutting calories.

For muscle gain

Choose Tofu. Tofu delivers 17.3g protein per serving — 14.7g more than Arugula.

For low-carb diets

Choose Tofu with 2.78g carbs per serving.

Full Arugula nutrition facts →Full Tofu nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Arugula or Tofu better for weight loss?

For weight loss, Arugula is the better choice. Arugula has 25 calories and 2.58g protein per serving, while Tofu has 144 calories and 17.3g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Arugula or Tofu?

Tofu has more protein per serving. Arugula provides 2.58g and Tofu provides 17.3g of protein.

Can I eat both arugula and tofu together?

Yes! Combining arugula and tofu gives you 169 calories and 19.880000000000003g protein. This combination can work well as part of a balanced meal.

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