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Cornstarch vs Firm Tofu: How Do They Compare?

This article explains the key similarities and differences between cornstarch and firm tofu, foods from the grains and legumes food groups. Read on to learn more about the cornstarch vs firm tofu comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 13, 2023.

Although cornstarch and firm tofu belong to different food groups, while cornstarch belong is a grain, and firm tofu belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares cornstarch and firm tofu, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how cornstarch and firm tofu compare specifically.


Cornstarch (Zea mays) is a type of carbohydrate derived from the endosperm of the corn kernel.

It is a good source of energy, providing a high amount of carbohydrates and small amounts of protein, vitamins, and minerals. It is pure starch and has a very low nutritional value compared to whole-grain cornmeal.

Cornstarch is commonly used as a thickening agent in cooking and baking, as it can absorb liquids and increase the viscosity of sauces, gravies, and puddings. It is also used as a coating for fried foods to provide a crisp texture. It is a gluten-free ingredient and can be used as a thickener for people with gluten sensitivity or celiac disease.

Cornstarch is typically used in small amounts and is not a significant source of nutrition in the diet. It is often used as a thickener in combination with other ingredients, and when consumed in moderation, it can be included as part of a healthy diet.

Cornstarch is not an excellent source of any particular vitamin.

Firm Tofu

Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.

It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.

Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.

It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.

In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

Firm Tofu is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Cornstarch vs Firm Tofu Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing cornstarch vs firm tofu.

This comparison will start by comparing the caloric value of cornstarch and firm tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

CornstarchFirm Tofu
Energy381 kcal144 kcal
Carbs91.3 g2.78 g
Sugar0 g0.7 g
Fiber0.9 g2.3 g
Protein0.26 g17.3 g
Fat0.05 g8.72 g
Saturated Fat0.009 g1.26 g

Cornstarch vs Firm Tofu Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing firm tofu vs cornstarch for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 381 calories per 100 grams of cornstarch.

However, both cornstarch and firm tofu can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Cornstarch vs Firm Tofu Protein

Legumes and most legume products, including cornstarch and firm tofu, are important sources of plant-based protein.

Firm Tofu offers around 98% more protein than cornstarch.

Firm Tofu has 17.3 grams of protein per 100 grams, while cornstarch has 0.3 grams of protein per 100 grams.

Cornstarch vs Firm Tofu Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in cornstarch and firm tofu.

The total amount of carbohydrates is around 97% higher in cornstarch than in firm tofu. It have 91.3 grams per 100 grams, compared to 2.8 grams in firm tofu.

There’s less sugar in cornstarch than in firm tofu, 100% precisely.

One handful of cornstarch (28 grams) contains 0 grams of sugar, while the same amount of firm tofu contains 0.2 grams.

Lastly, let’s take a look at the dietary fiber in cornstarch and firm tofu.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 0.6 grams of fiber per portion, firm tofu is a better source of fiber than cornstarch which offers 0.3 grams per portion.

Cornstarch vs Firm Tofu Fats

Like most other grains and legumes, with the exception of lupins and peanuts, cornstarch and firm tofu are low in fat.

Fats in cornstarch and firm tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in cornstarch and firm tofu:

  • Cornstarch: 0.1 grams per 100 grams
  • Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, cornstarch is 100% lower in saturated fats.

Cornstarch and firm tofu contain 0 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Cornstarch vs Firm Tofu Vitamins Content

This section will discuss the vitamin content of cornstarch and firm tofu.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Cornstarch has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Cornstarch and firm tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins cornstarch and firm tofu contain side by side, so you can easily compare them.

CornstarchFirm Tofu
Vitamin A0166 IU
Vitamin C00.2 mg
Vitamin D00
Vitamin B1 (Thiamine)00.158 mg
Vitamin B2 (Riboflavin)00.102 mg
Vitamin B3 (Niacin)00.381 mg
Vitamin B5 (Pantothenic acid)00.133 mg
Vitamin B6 (Pyroxidine)00.092 mg
Vitamin B9 (Folate)029 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.01 mg
Vitamin K02 µg

Cornstarch vs Firm Tofu Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the cornstarch and firm tofu comparison focuses on their mineral content.

Cornstarch is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than firm tofu.

Cornstarch and firm tofu contain the same amount of fluoride.

Check out the table below to learn how cornstarch and firm tofu compare when it comes to mineral content.

CornstarchFirm Tofu
Calcium2 mg683 mg
Copper0.05 mg0.378 mg
Iron0.47 mg2.66 mg
Magnesium3 mg58 mg
Manganese0.053 mg1.18 mg
Phosphorus13 mg190 mg
Potassium3 mg237 mg
Selenium2.8 µg17.4 µg
Sodium9 mg14 mg
Zinc0.06 mg1.57 mg

The Final Word

Cornstarch and firm tofu are highly nutritious and a great addition to a plant-based diet.

Both cornstarch and firm tofu are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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