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.
Detailed nutritional comparison of flour 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: Flour (Wheat flour, white, all-purpose, unenriched) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.


Image of Flour src
Image of Fried Tofu src

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

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,

Flour Fried Tofu
lutein + zeaxanthin 18 UG ~
beta-carotene ~ 16 UG

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.

Compare Food