Fries vs. Fried Tofu
Nutrition comparison of Fries and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and fried tofu:
- Both fries and fried tofu are high in calories and dietary fiber.
- Fried tofu is an excellent source of calcium, iron and protein.
- Fry has more niacin, pantothenic acid and Vitamin B6.
- Fry is an excellent source of potassium.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fries and fried tofu are high in calories. Fry has 16% more calories than fried tofu - fry has 312 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, fries is much lighter in protein, much heavier in carbs and lighter in fat compared to fried tofu per calorie. Fries has a macronutrient ratio of 4:53:43 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Fried Tofu | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 53% | 12% |
| Fat | 43% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and fried tofu has 79% less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Both fries and fried tofu are high in dietary fiber. Fry is very similar to fry for dietary fiber - fry has 3.8g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.
sugar
Fries and fried tofu contain similar amounts of sugar - fry has 0.3g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Fried tofu is an excellent source of protein and it has 449% more protein than fry - fry has 3.4g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Fries and fried tofu contain similar amounts of saturated fat - fry has 2.3g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
trans fat
Both fries and fried tofu are low in trans fat - fry has 0.06g of trans fat per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin C
Fry has more Vitamin C than fried tofu - fry has 4.7mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Fried tofu and fries contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Fry has 40 times more Vitamin E than fried tofu - fry has 1.7mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Fries and fried tofu contain similar amounts of Vitamin K - fry has 11.2ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Fry has more niacin, pantothenic acid and Vitamin B6. Both fries and fried tofu contain significant amounts of thiamin, riboflavin and folate.
| Fries | Fried Tofu | |
|---|---|---|
| Thiamin | 0.17 MG | 0.17 MG |
| Riboflavin | 0.039 MG | 0.05 MG |
| Niacin | 3.004 MG | 0.1 MG |
| Pantothenic acid | 0.58 MG | 0.14 MG |
| Vitamin B6 | 0.372 MG | 0.099 MG |
| Folate | 30 UG | 27 UG |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 19 times more calcium than fry - fry has 18mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 501% more iron than fry - fry has 0.81mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Fry is an excellent source of potassium and it has 297% more potassium than fried tofu - fry has 579mg 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 fry per 100 grams.
| Fries | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 1.346 G |
| Total | 0.436 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than fry per 100 grams.
| Fries | Fried Tofu | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 10.044 G |
| Total | 4.977 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: Fries (Fast foods, potato, french fried in vegetable oil) and Fried Tofu (Tofu, fried) .
Fries 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 fries or fried tofu contain more calories in 100 grams?Both fries and fried tofu are high in calories. Fry has 20% more calories than fried tofu - fry has 312 calories in 100g and fried tofu has 270 calories.
Does fries or fried tofu have more carbohydrates?
By weight, fry is high in carbohydrates and fried tofu has 80% fewer carbohydrates than fry - fry has 41.4g of carbs for 100g and fried tofu has 8.9g of carbohydrates.
Does fries or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 19 times more calcium than fry - fry has 18mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does fries or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 500% more iron than fry - fry has 0.81mg of iron in 100 grams and fried tofu has 4.9mg of iron.
Does fries or fried tofu contain more potassium?
Fry is a rich source of potassium and it has 300% more potassium than fried tofu - fry has 579mg of potassium in 100 grams and fried tofu has 146mg of potassium.