Fried Tofu vs. Almonds
Nutrition comparison of Fried Tofu and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and almonds:
- Both almonds and fried tofu are high in calcium, calories, dietary fiber, iron and protein.
- Almond has more riboflavin, niacin and pantothenic acid.
- Almond is an excellent source of Vitamin E and potassium.
- Fried tofu has 59% less carbohydrates than almond.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and fried tofu are high in calories. Almond has 114% more calories than fried tofu - almond has 579 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, fried tofu is heavier in protein, lighter in fat and similar to almonds for carbs. Fried tofu has a macronutrient ratio of 26:12:62 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Almonds | |
|---|---|---|
| Protein | 26% | 14% |
| Carbohydrates | 12% | 14% |
| Fat | 62% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Fried tofu has 59% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Both almonds and fried tofu are high in dietary fiber. Almond has 221% more dietary fiber than fried tofu - almond has 12.5g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.
sugar
Almonds and fried tofu contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Both almonds and fried tofu are high in protein. Almond has 12% more protein than fried tofu - almond has 21.2g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Almonds and fried tofu contain similar amounts of saturated fat - almond has 3.8g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
trans fat
Both almonds and fried tofu are low in trans fat - almond has 0.02g of trans fat per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin A
Fried tofu and almonds contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 639 times more Vitamin E than fried tofu - almond has 25.6mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Fried tofu has more Vitamin K than almond - fried tofu has 7.8ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin, niacin and pantothenic acid. Both fried tofu and almonds contain significant amounts of thiamin, Vitamin B6 and folate.
| Fried Tofu | Almonds | |
|---|---|---|
| Thiamin | 0.17 MG | 0.205 MG |
| Riboflavin | 0.05 MG | 1.138 MG |
| Niacin | 0.1 MG | 3.618 MG |
| Pantothenic acid | 0.14 MG | 0.471 MG |
| Vitamin B6 | 0.099 MG | 0.137 MG |
| Folate | 27 UG | 44 UG |
Minerals
calcium
Both almonds and fried tofu are high in calcium. Fried tofu has 38% more calcium than almond - almond has 269mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Both almonds and fried tofu are high in iron. Fried tofu has 31% more iron than almond - almond has 3.7mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Almond is an excellent source of potassium and it has 402% more potassium than fried tofu - almond has 733mg of potassium per 100 grams and fried tofu has 146mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both fried tofu and almonds contain small amounts of beta-carotene.
| Fried Tofu | Almonds | |
|---|---|---|
| beta-carotene | 16 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than almond per 100 grams.
| Fried Tofu | Almonds | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.003 G |
| Total | 1.346 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both fried tofu and almonds contain significant amounts of linoleic acid.
| Fried Tofu | Almonds | |
|---|---|---|
| linoleic acid | 10.044 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 10.044 G | 12.326 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.
Note: The specific food items compared are: Fried Tofu (Tofu, fried) and Almonds (Nuts, almonds) .
Fried Tofu g
()
|
Daily Values (%) |
Almonds 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 almonds or fried tofu contain more calories in 100 grams?Both almonds and fried tofu are high in calories. Almond has 110% more calories than fried tofu - almond has 579 calories in 100g and fried tofu has 270 calories.
Does almonds or fried tofu contain more calcium?
Both almonds and fried tofu are high in calcium. Fried tofu has 40% more calcium than almond - almond has 269mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does almonds or fried tofu contain more iron?
Both almonds and fried tofu are high in iron. Fried tofu has 30% more iron than almond - almond has 3.7mg of iron in 100 grams and fried tofu has 4.9mg of iron.
Does almonds or fried tofu contain more potassium?
Almond is a rich source of potassium and it has 400% more potassium than fried tofu - almond has 733mg of potassium in 100 grams and fried tofu has 146mg of potassium.