Cream Cheese vs. Fried Tofu
Nutrition comparison of Cream 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
cream cheese
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cream cheese and fried tofu:
- Both fried tofu and cream cheese are high in calcium and calories.
- Cream cheese is an excellent source of Vitamin A.
- Fried tofu has more thiamin and folate, however, cream cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Fried tofu is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Cream Cheese (Cheese, cream) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fried tofu and cream cheese are high in calories. Cream cheese has 30% more calories than fried tofu - fried tofu has 270 calories per 100 grams and cream cheese has 350 calories.
For macronutrient ratios, cream cheese is lighter in protein, lighter in carbs and much heavier in fat compared to fried tofu per calorie. Cream cheese has a macronutrient ratio of 7:6:87 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cream Cheese | Fried Tofu | |
|---|---|---|
| Protein | 7% | 26% |
| Carbohydrates | 6% | 12% |
| Fat | 87% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Fried tofu and cream cheese contain similar amounts of carbs - fried tofu has 8.9g of total carbs per 100 grams and cream cheese has 5.5g of carbohydrates.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than cream cheese - fried tofu has 3.9g of dietary fiber per 100 grams and cream cheese does not contain significant amounts.
sugar
Fried tofu and cream cheese contain similar amounts of sugar - fried tofu has 2.7g of sugar per 100 grams and cream cheese has 3.8g of sugar.
Protein
protein
Fried tofu is an excellent source of protein and it has 206% more protein than cream cheese - fried tofu has 18.8g of protein per 100 grams and cream cheese has 6.2g of protein.
Fat
saturated fat
Cream cheese is high in saturated fat and fried tofu has 86% less saturated fat than cream cheese - fried tofu has 2.9g of saturated fat per 100 grams and cream cheese has 20.2g of saturated fat.
trans fat
Fried tofu has less trans fat than cream cheese - cream cheese has 1.2g of trans fat per 100 grams and fried tofu does not contain significant amounts.
cholesterol
Fried tofu has less cholesterol than cream cheese - cream cheese has 101mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin A
Cream cheese is an excellent source of Vitamin A and it has 307 times more Vitamin A than fried tofu - fried tofu has 1ug of Vitamin A per 100 grams and cream cheese has 308ug of Vitamin A.
Vitamin E
Fried tofu and cream cheese contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and cream cheese has 0.86mg of Vitamin E.
Vitamin K
Fried tofu and cream cheese contain similar amounts of Vitamin K - fried tofu has 7.8ug of Vitamin K per 100 grams and cream cheese has 2.1ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin and folate, however, cream cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both cream cheese and fried tofu contain significant amounts of niacin and Vitamin B6.
| Cream Cheese | Fried Tofu | |
|---|---|---|
| Thiamin | 0.023 MG | 0.17 MG |
| Riboflavin | 0.23 MG | 0.05 MG |
| Niacin | 0.091 MG | 0.1 MG |
| Pantothenic acid | 0.517 MG | 0.14 MG |
| Vitamin B6 | 0.056 MG | 0.099 MG |
| Folate | 9 UG | 27 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both fried tofu and cream cheese are high in calcium. Fried tofu has 284% more calcium than cream cheese - fried tofu has 372mg of calcium per 100 grams and cream cheese has 97mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 43 times more iron than cream cheese - fried tofu has 4.9mg of iron per 100 grams and cream cheese has 0.11mg of iron.
potassium
Fried tofu and cream cheese contain similar amounts of potassium - fried tofu has 146mg of potassium per 100 grams and cream cheese has 132mg 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,
| Cream Cheese | Fried Tofu | |
|---|---|---|
| beta-carotene | 59 UG | 16 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 7 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than cream cheese per 100 grams, however, cream cheese contains more dpa than fried tofu per 100 grams.
| Cream Cheese | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.131 G | 1.346 G |
| EPA | 0.01 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.161 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than cream cheese per 100 grams.
| Cream Cheese | Fried Tofu | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.212 G | 10.044 G |
| Total | 1.248 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: Cream Cheese (Cheese, cream) and Fried Tofu (Tofu, fried) .
Cream Cheese 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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 fried tofu or cream cheese contain more calories in 100 grams?Both fried tofu and cream cheese are high in calories. Cream cheese has 30% more calories than fried tofu - fried tofu has 270 calories in 100g and cream cheese has 350 calories.
Does fried tofu or cream cheese contain more calcium?
Both fried tofu and cream cheese are high in calcium. Fried tofu has 280% more calcium than cream cheese - fried tofu has 372mg of calcium in 100 grams and cream cheese has 97mg of calcium.
Does fried tofu or cream cheese contain more iron?
Fried tofu is an abundant source of iron and it has 43 times more iron than cream cheese - fried tofu has 4.9mg of iron in 100 grams and cream cheese has 0.11mg of iron.