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.
Detailed nutritional comparison of fries 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: Fries (Fast foods, potato, french fried in vegetable oil) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.


Image of Fries src
Image of Fried Tofu src

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

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,

Fries Fried Tofu
lutein + zeaxanthin 27 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 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Fries or Fried Tofu .

Note: The specific food items compared are: Fries (Fast foods, potato, french fried in vegetable oil) and Fried Tofu (Tofu, fried) .

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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.