Cheese vs. Fried Tofu

Nutrition comparison of Cheese and Fried Tofu

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cheese versus fried tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cheese and fried tofu:

  • Both cheese and fried tofu are high in calcium, calories and protein.
  • Cheese has 67.1 times less carbohydrates than fried tofu.
  • Cheese is an excellent source of Vitamin A.
  • Fried tofu has more thiamin and folate, however, cheese contains more riboflavin and Vitamin B12.
  • Fried tofu is an excellent source of dietary fiber and iron.
Detailed nutritional comparison of cheese and fried tofu 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: Cheese (Cheese, Mexican blend) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.

Image of Cheese src
Image of Fried Tofu src

Calories and Carbs

calories

Both cheese and fried tofu are high in calories. Cheese has 42% more calories than fried tofu - cheese has 384 calories per 100 grams and fried tofu has 270 calories.

For macronutrient ratios, cheese is lighter in carbs, heavier in fat and similar to fried tofu for protein. Cheese has a macronutrient ratio of 25:0:75 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Fried Tofu
Protein 25% 26%
Carbohydrates ~ 12%
Fat 75% 62%
Alcohol ~ ~

carbohydrates

Cheese has 67.1 times less carbohydrates than fried tofu - cheese has 0.13g 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 more dietary fiber than cheese - fried tofu has 3.9g of dietary fiber per 100 grams and cheese does not contain significant amounts.

sugar

Cheese has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and cheese does not contain significant amounts.

Protein

protein

Both cheese and fried tofu are high in protein. Cheese has 25% more protein than fried tofu - cheese has 23.5g of protein per 100 grams and fried tofu has 18.8g of protein.

Fat

saturated fat

Cheese is high in saturated fat and fried tofu has 82% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.

cholesterol

Fried tofu has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.

Vitamins

Vitamin A

Cheese is an excellent source of Vitamin A and it has 173 times more Vitamin A than fried tofu - cheese has 174ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.

Vitamin D

Cheese has more Vitamin D than fried tofu - cheese has 21iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.

Vitamin E

Cheese and fried tofu contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.

Vitamin K

Cheese and fried tofu contain similar amounts of Vitamin K - cheese has 2.5ug 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, cheese contains more riboflavin and Vitamin B12. Both cheese and fried tofu contain significant amounts of niacin, pantothenic acid and Vitamin B6.

Cheese Fried Tofu
Thiamin 0.023 MG 0.17 MG
Riboflavin 0.318 MG 0.05 MG
Niacin 0.114 MG 0.1 MG
Pantothenic acid 0.249 MG 0.14 MG
Vitamin B6 0.061 MG 0.099 MG
Folate 13 UG 27 UG
Vitamin B12 1.23 UG ~

Minerals

calcium

Both cheese and fried tofu are high in calcium. Cheese has 77% more calcium than fried tofu - cheese has 659mg of calcium per 100 grams and fried tofu has 372mg of calcium.

iron

Fried tofu is an excellent source of iron and it has 725% more iron than cheese - cheese has 0.59mg of iron per 100 grams and fried tofu has 4.9mg of iron.

potassium

Fried tofu has 72% more potassium than cheese - cheese has 85mg 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,

Cheese Fried Tofu
beta-carotene 56 UG 16 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than cheese per 100 grams.

Cheese Fried Tofu
alpha linoleic acid 0.332 G 1.346 G
Total 0.332 G 1.346 G

omega 6s

Comparing omega-6 fatty acids, fried tofu has more linoleic acid than cheese per 100 grams.

Cheese Fried Tofu
linoleic acid 0.532 G 10.044 G
Total 0.532 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: Cheese (Cheese, Mexican blend) and Fried Tofu (Tofu, fried) .

Cheese 113g

( cup )
Daily Values (%)

Fried Tofu 28g

( oz )
434KCAL 22%
464% calories
77KCAL 4%
0.15G 0.1%
carbohydrates >999%
2.5G 1%
dietary fiber >999%
1.1G 4%
sugar >999% 0.77G
36G 57%
532% total fat
5.7G 9%
18G 101%
>999% saturated fat
0.83G 5%
8.9G 585% monounsaturated fat 1.3G
0.98G polyunsaturated fat 227% 3.2G
107MG >999% cholesterol
686MG 46%
>999% sodium
4.5MG 0.3%
Vitamins and Minerals
197UG 28%
>999% Vitamin A
24IU 5%
>999% Vitamin D
745MG 75%
610% calcium
105MG 11%
0.67MG 4%
iron 109%
1.4MG 8%
28MG 9%
65% magnesium
17MG 6%
96MG 4%
134% potassium
41MG 2%
0.03MG 2%
thiamin (Vit B1) 66%
0.05MG 4%
0.36MG 33%
>999% riboflavin (Vit B2)
0.01MG 1%
0.13MG 1%
332% niacin (Vit B3)
0.03MG 0.2%
0.07MG 5%
133% Vitamin B6
0.03MG 2%
0.28MG 6%
599% pantothenic acid (Vit B5)
0.04MG 1%
15UG 4%
95% folate (Vit B9)
7.7UG 2%
1.4UG 58%
>999% Vitamin B12
0.28MG 2%
>999% Vitamin E
0.01MG 0.1%
2.8UG 3%
27% Vitamin K
2.2UG 3%
27G 53%
409% protein
5.3G 11%
18MG 4%
choline 67%
30MG 7%
0.03MG 2%
copper 266%
0.11MG 9%
9.8UG 0.3%
>999% fluoride
0.02MG 1%
manganese >999%
0.42MG 24%
495MG 71%
511% phosphorus
81MG 12%
17UG 31%
110% selenium
8.1UG 15%
3.4MG 43%
507% zinc
0.56MG 7%
46G 229% Water 14G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin C, biotin (Vit B7), trans fat.

FAQ

Does cheese or fried tofu contain more calories in 100 grams?
Both cheese and fried tofu are high in calories. Cheese has 40% more calories than fried tofu - cheese has 384 calories in 100g and fried tofu has 270 calories.

Does cheese or fried tofu contain more calcium?
Both cheese and fried tofu are high in calcium. Cheese has 80% more calcium than fried tofu - cheese has 659mg of calcium in 100 grams and fried tofu has 372mg of calcium.

Does cheese or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 730% more iron than cheese - cheese has 0.59mg of iron in 100 grams and fried tofu has 4.9mg of iron.