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.
Detailed nutritional comparison of fried tofu and bok choy is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Fried Tofu src
Image of Bok Choy src

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, 36:53:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fried Tofu Bok Choy
Protein 26% 36%
Carbohydrates 12% 53%
Fat 62% 11%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Fried Tofu or Bok Choy .

Note: The specific food items compared are: Fried Tofu (Tofu, fried) and Bok Choy (Cabbage, chinese (pak-choi), raw) .

Fried Tofu g

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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.