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.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
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
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 g
()
|
Daily Values (%) |
Fried Tofu 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 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.