Fried Tofu vs. Cauliflower
Nutrition comparison of Fried Tofu and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and cauliflower:
- Cauliflower has 21.4 times less saturated fat than fried tofu.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
- Fried tofu has more thiamin, however, cauliflower contains more niacin and pantothenic acid.
- Fried tofu is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fried tofu is high in calories and cauliflower has 91% less calories than fried tofu - cauliflower has 25 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 cauliflower for protein. Fried tofu has a macronutrient ratio of 26:12:62 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Cauliflower | |
|---|---|---|
| Protein | 26% | 25% |
| Carbohydrates | 12% | 66% |
| Fat | 62% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower and fried tofu contain similar amounts of carbs - cauliflower has 5g 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 95% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.
sugar
Cauliflower and fried tofu contain similar amounts of sugar - cauliflower has 1.9g 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 880% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Cauliflower has 21.4 times less saturated fat than fried tofu - cauliflower has 0.13g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than fried tofu - cauliflower has 48.2mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Fried tofu and cauliflower contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and fried tofu contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Cauliflower and fried tofu contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin, however, cauliflower contains more niacin and pantothenic acid. Both fried tofu and cauliflower contain significant amounts of riboflavin, Vitamin B6 and folate.
| Fried Tofu | Cauliflower | |
|---|---|---|
| Thiamin | 0.17 MG | 0.05 MG |
| Riboflavin | 0.05 MG | 0.06 MG |
| Niacin | 0.1 MG | 0.507 MG |
| Pantothenic acid | 0.14 MG | 0.667 MG |
| Vitamin B6 | 0.099 MG | 0.184 MG |
| Folate | 27 UG | 57 UG |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 15 times more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 10 times more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Cauliflower is a great source of potassium and it has 105% more potassium than fried tofu - cauliflower has 299mg of potassium per 100 grams and fried tofu has 146mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Fried Tofu | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.015 G |
| Total | 1.346 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than cauliflower per 100 grams.
| Fried Tofu | Cauliflower | |
|---|---|---|
| linoleic acid | 10.044 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 10.044 G | 0.019 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 Cauliflower .
Note: The specific food items compared are: Fried Tofu (Tofu, fried) and Cauliflower (Cauliflower, raw) .
Fried Tofu g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or fried tofu contain more calories in 100 grams?Fried tofu is high in calories and cauliflower has 90% less calories than fried tofu - cauliflower has 25 calories in 100g and fried tofu has 270 calories.
Does cauliflower or fried tofu have more carbohydrates?
By weight, cauliflower and fried tofu contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and fried tofu has 8.9g of carbohydrates.
Does cauliflower or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 15 times more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does cauliflower or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 10 times more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and fried tofu has 4.9mg of iron.