Tofu vs Arugula

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

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

CaloriesLower is better for weight loss

144

Tofu

vs

25

Arugula

ProteinHigher supports muscle growth

17.3g

Tofu

vs

2.58g

Arugula

CarbsLower for low-carb diets

2.78g

Tofu

vs

3.65g

Arugula

FatLower for calorie control

8.72g

Tofu

vs

0.66g

Arugula

Protein Efficiency

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

48%

Tofu

41%

Arugula

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Per 100g Comparison

NutrientTofuArugula
Calories14425
Protein17.3g2.6g
Carbs2.8g3.7g
Fat8.7g0.7g
Fiber2.3g1.6g
Sugar—2.05g
Sodium14mg27mg
Cholesterol0mg0mg
Saturated Fat1.26g0.09g
Potassium237mg369mg
Vitamin A—119mcg
Vitamin C0.2mg15mg
Calcium683mg160mg
Iron2.66mg1.46mg

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

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Common Questions

Is Tofu or Arugula better for weight loss?

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

Which has more protein, Tofu or Arugula?

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

Can I eat both tofu and arugula together?

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

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