Fried Tofu vs. Broccoli
Nutrition comparison of Fried Tofu and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and broccoli:
- Both broccoli and fried tofu are high in calcium and dietary fiber.
- Broccoli has 24.6 times less saturated fat than fried tofu.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C and potassium.
- Fried tofu has more thiamin, however, broccoli contains more riboflavin, niacin, pantothenic acid and folate.
- Fried tofu is an excellent source of iron and protein.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fried tofu is high in calories and broccoli has 87% less calories than fried tofu - broccoli has 34 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, fried tofu is much lighter in carbs, much heavier in fat and similar to broccoli for protein. Fried tofu has a macronutrient ratio of 26:12:62 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Broccoli | |
|---|---|---|
| Protein | 26% | 28% |
| Carbohydrates | 12% | 65% |
| Fat | 62% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and fried tofu contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Both broccoli and fried tofu are high in dietary fiber. Fried tofu has 50% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.
sugar
Broccoli and fried tofu contain similar amounts of sugar - broccoli has 1.7g 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 567% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Broccoli has 24.6 times less saturated fat than fried tofu - broccoli has 0.11g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than fried tofu - broccoli has 89.2mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Broccoli has 30 times more Vitamin A than fried tofu - broccoli has 31ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Vitamin E
Broccoli and fried tofu contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 12 times more Vitamin K than fried tofu - broccoli has 101.6ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin, however, broccoli contains more riboflavin, niacin, pantothenic acid and folate. Both fried tofu and broccoli contain significant amounts of Vitamin B6.
| Fried Tofu | Broccoli | |
|---|---|---|
| Thiamin | 0.17 MG | 0.071 MG |
| Riboflavin | 0.05 MG | 0.117 MG |
| Niacin | 0.1 MG | 0.639 MG |
| Pantothenic acid | 0.14 MG | 0.573 MG |
| Vitamin B6 | 0.099 MG | 0.175 MG |
| Folate | 27 UG | 63 UG |
Minerals
calcium
Both broccoli and fried tofu are high in calcium. Fried tofu has 691% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 567% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 116% more potassium than fried tofu - broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 16 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Fried Tofu | Broccoli | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.0215 G |
| Total | 1.346 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than broccoli per 100 grams.
| Fried Tofu | Broccoli | |
|---|---|---|
| linoleic acid | 10.044 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 10.044 G | 0.055 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 Broccoli (Broccoli, raw) .
Fried Tofu g
()
|
Daily Values (%) |
Broccoli 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 broccoli or fried tofu contain more calories in 100 grams?Fried tofu is high in calories and broccoli has 90% less calories than fried tofu - broccoli has 34 calories in 100g and fried tofu has 270 calories.
Does broccoli or fried tofu have more carbohydrates?
By weight, broccoli and fried tofu contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and fried tofu has 8.9g of carbohydrates.
Does broccoli or fried tofu contain more calcium?
Both broccoli and fried tofu are high in calcium. Fried tofu has 690% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does broccoli or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 570% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and fried tofu has 4.9mg of iron.
Does broccoli or fried tofu contain more potassium?
Broccoli is a rich source of potassium and it has 120% more potassium than fried tofu - broccoli has 316mg of potassium in 100 grams and fried tofu has 146mg of potassium.