Beef vs. Fried Tofu
Nutrition comparison of Cooked Beef and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and fried tofu:
- Both beef and fried tofu are high in calories, iron and protein.
- Beef is a great source of potassium.
- Fried tofu has more thiamin and folate, however, beef contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Fried tofu is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and fried tofu are high in calories. Beef is very similar to fried tofu for calories - beef has 277 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, beef is heavier in protein, lighter in carbs and similar to fried tofu for fat. Beef has a macronutrient ratio of 38:0:62 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Fried Tofu | |
|---|---|---|
| Protein | 38% | 26% |
| Carbohydrates | ~ | 12% |
| Fat | 62% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than fried tofu - fried tofu has 8.9g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than beef - fried tofu has 3.9g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and fried tofu are high in protein. Beef has 35% more protein than fried tofu - beef has 25.4g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Beef is high in saturated fat and fried tofu has 60% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
trans fat
Fried tofu has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and fried tofu does not contain significant amounts.
cholesterol
Fried tofu has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin A
Beef and fried tofu contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Vitamin D
Beef and fried tofu contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Beef and fried tofu contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Beef and fried tofu contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin and folate, however, beef contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Beef | Fried Tofu | |
|---|---|---|
| Thiamin | 0.051 MG | 0.17 MG |
| Riboflavin | 0.176 MG | 0.05 MG |
| Niacin | 4.537 MG | 0.1 MG |
| Pantothenic acid | 0.658 MG | 0.14 MG |
| Vitamin B6 | 0.336 MG | 0.099 MG |
| Folate | 11 UG | 27 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 963% more calcium than beef - beef has 35mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Both beef and fried tofu are high in iron. Fried tofu has 116% more iron than beef - beef has 2.3mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Beef is a great source of potassium and it has 88% more potassium than fried tofu - beef has 275mg of potassium per 100 grams and fried tofu has 146mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than beef per 100 grams.
| Beef | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 1.346 G |
| Total | 0.056 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than beef per 100 grams.
| Beef | Fried Tofu | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 10.044 G |
| Total | 0.402 G | 10.044 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Fried Tofu (Tofu, fried) .
Cooked Beef g
()
|
Daily Values (%) |
Fried Tofu g
()
|
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|---|---|---|---|---|---|---|---|
| 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 beef or fried tofu contain more calories in 100 grams?Both beef and fried tofu are high in calories. Beef is quite similar to fried tofu for calories - beef has 277 calories in 100g and fried tofu has 270 calories.
Is beef or fried tofu better for protein?
Both beef and fried tofu are high in protein. Beef has 40% more protein than fried tofu - beef has 25.4g of protein per 100 grams and fried tofu has 18.8g of protein.
Does beef or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 960% more calcium than beef - beef has 35mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does beef or fried tofu contain more iron?
Both beef and fried tofu are high in iron. Fried tofu has 120% more iron than beef - beef has 2.3mg of iron in 100 grams and fried tofu has 4.9mg of iron.