Flour vs. Fried Tofu
Nutrition comparison of Flour and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and fried tofu:
- Both flour and fried tofu are high in calories, dietary fiber and protein.
- Flour has 17.8 times less saturated fat than fried tofu.
- Flour has more niacin and pantothenic acid, however, fried tofu contains more Vitamin B6.
- Fried tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and fried tofu are high in calories. Flour has 35% more calories than fried tofu - flour has 364 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, flour is lighter in protein, much heavier in carbs and much lighter in fat compared to fried tofu per calorie. Flour has a macronutrient ratio of 12:86:2 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Fried Tofu | |
|---|---|---|
| Protein | 12% | 26% |
| Carbohydrates | 86% | 12% |
| Fat | 2% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and fried tofu has 88% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Both flour and fried tofu are high in dietary fiber. Fried tofu has 44% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.
sugar
Flour and fried tofu contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Both flour and fried tofu are high in protein. Fried tofu has 82% more protein than flour - flour has 10.3g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Flour has 17.8 times less saturated fat than fried tofu - flour has 0.16g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
Vitamins
Vitamin A
Fried tofu and flour contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and fried tofu contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Flour and fried tofu contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Flour has more niacin and pantothenic acid, however, fried tofu contains more Vitamin B6. Both flour and fried tofu contain significant amounts of thiamin, riboflavin and folate.
| Flour | Fried Tofu | |
|---|---|---|
| Thiamin | 0.12 MG | 0.17 MG |
| Riboflavin | 0.04 MG | 0.05 MG |
| Niacin | 1.25 MG | 0.1 MG |
| Pantothenic acid | 0.438 MG | 0.14 MG |
| Vitamin B6 | 0.044 MG | 0.099 MG |
| Folate | 26 UG | 27 UG |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 23 times more calcium than flour - flour has 15mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 316% more iron than flour - flour has 1.2mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Flour and fried tofu contain similar amounts of potassium - flour has 107mg 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 flour per 100 grams.
| Flour | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 1.346 G |
| Total | 0.022 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than flour per 100 grams.
| Flour | Fried Tofu | |
|---|---|---|
| linoleic acid | 0.391 G | 10.044 G |
| Total | 0.391 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: Flour (Wheat flour, white, all-purpose, unenriched) and Fried Tofu (Tofu, fried) .
Flour 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 flour or fried tofu contain more calories in 100 grams?Both flour and fried tofu are high in calories. Flour has 40% more calories than fried tofu - flour has 364 calories in 100g and fried tofu has 270 calories.
Does flour or fried tofu have more carbohydrates?
By weight, flour is high in carbohydrates and fried tofu has 90% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and fried tofu has 8.9g of carbohydrates.
Does flour or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 23 times more calcium than flour - flour has 15mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does flour or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 320% more iron than flour - flour has 1.2mg of iron in 100 grams and fried tofu has 4.9mg of iron.