Fried Tofu vs. Bok Choy
Nutrition comparison of Fried Tofu and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and bok choy:
- Both bok choy and fried tofu are high in calcium.
- Bok choy has 107 times less saturated fat than fried tofu.
- Bok choy has 75% less carbohydrates than fried tofu.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Fried tofu has more thiamin, however, bok choy contains more niacin and folate.
- Fried tofu is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fried tofu is high in calories and bok choy has 95% less calories than fried tofu - bok choy has 13 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, fried tofu is lighter in protein, much lighter in carbs and much heavier in fat compared to bok choy per calorie. Fried tofu has a macronutrient ratio of 26:12:62 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Bok Choy | |
|---|---|---|
| Protein | 26% | 39% |
| Carbohydrates | 12% | 53% |
| Fat | 62% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 75% less carbohydrates than fried tofu - bok choy has 2.2g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has 290% more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.
sugar
Bok choy and fried tofu contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Fried tofu is an excellent source of protein and it has 11 times more protein than bok choy - bok choy has 1.5g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Bok choy has 107 times less saturated fat than fried tofu - bok choy has 0.03g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has more Vitamin C than fried tofu - bok choy has 45mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 222 times more Vitamin A than fried tofu - bok choy has 223ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Vitamin E
Bok choy and fried tofu contain similar amounts of Vitamin E - bok choy has 0.09mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Bok choy has 483% more Vitamin K than fried tofu - bok choy has 45.5ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin, however, bok choy contains more niacin and folate. Both fried tofu and bok choy contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Fried Tofu | Bok Choy | |
|---|---|---|
| Thiamin | 0.17 MG | 0.04 MG |
| Riboflavin | 0.05 MG | 0.07 MG |
| Niacin | 0.1 MG | 0.5 MG |
| Pantothenic acid | 0.14 MG | 0.088 MG |
| Vitamin B6 | 0.099 MG | 0.194 MG |
| Folate | 27 UG | 66 UG |
Minerals
calcium
Both bok choy and fried tofu are high in calcium. Fried tofu has 254% more calcium than bok choy - bok choy has 105mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 509% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Bok choy is a great source of potassium and it has 73% more potassium than fried tofu - bok choy has 252mg 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,
| Fried Tofu | Bok Choy | |
|---|---|---|
| beta-carotene | 16 UG | 2681 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than bok choy per 100 grams.
| Fried Tofu | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.055 G |
| Total | 1.346 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than bok choy per 100 grams.
| Fried Tofu | Bok Choy | |
|---|---|---|
| linoleic acid | 10.044 G | 0.042 G |
| Total | 10.044 G | 0.042 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 Bok Choy (Cabbage, chinese (pak-choi), raw) .
Fried Tofu g
()
|
Daily Values (%) |
Bok Choy 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 bok choy or fried tofu contain more calories in 100 grams?Fried tofu is high in calories and bok choy has 100% less calories than fried tofu - bok choy has 13 calories in 100g and fried tofu has 270 calories.
Is bok choy or fried tofu better for protein?
Fried tofu is a fantastic source of protein and it has 11 times more protein than bok choy - bok choy has 1.5g of protein per 100 grams and fried tofu has 18.8g of protein.
Does bok choy or fried tofu have more carbohydrates?
By weight, bok choy has 80% fewer carbohydrates than fried tofu - bok choy has 2.2g of carbs for 100g and fried tofu has 8.9g of carbohydrates.
Does bok choy or fried tofu contain more calcium?
Both bok choy and fried tofu are high in calcium. Fried tofu has 250% more calcium than bok choy - bok choy has 105mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does bok choy or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 510% more iron than bok choy - bok choy has 0.8mg of iron in 100 grams and fried tofu has 4.9mg of iron.