Quinoa vs. Fried Tofu
Nutrition comparison of Cooked Quinoa and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and fried tofu:
- Both quinoa and fried tofu are high in calories and dietary fiber.
- Fried tofu has 58% less carbohydrates than quinoa.
- Fried tofu is an excellent source of calcium, iron and protein.
- Quinoa has 11.6 times less saturated fat than fried tofu.
- Quinoa has more niacin, however, fried tofu contains more pantothenic acid.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and fried tofu are high in calories. Fried tofu has 125% more calories than quinoa - quinoa has 120 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, quinoa is lighter in protein, much heavier in carbs and much lighter in fat compared to fried tofu per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Fried Tofu | |
|---|---|---|
| Protein | 15% | 26% |
| Carbohydrates | 71% | 12% |
| Fat | 15% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Fried tofu has 58% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Both quinoa and fried tofu are high in dietary fiber. Fried tofu has 39% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.
sugar
Quinoa and fried tofu contain similar amounts of sugar - quinoa has 0.87g 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 328% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Quinoa has 11.6 times less saturated fat than fried tofu - quinoa has 0.23g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
Vitamins
Vitamin A
Fried tofu and quinoa contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and fried tofu contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Fried tofu has more Vitamin K than quinoa - fried tofu has 7.8ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more niacin, however, fried tofu contains more pantothenic acid. Both quinoa and fried tofu contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Quinoa | Fried Tofu | |
|---|---|---|
| Thiamin | 0.107 MG | 0.17 MG |
| Riboflavin | 0.11 MG | 0.05 MG |
| Niacin | 0.412 MG | 0.1 MG |
| Pantothenic acid | ~ | 0.14 MG |
| Vitamin B6 | 0.123 MG | 0.099 MG |
| Folate | 42 UG | 27 UG |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 20 times more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 227% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Quinoa and fried tofu contain similar amounts of potassium - quinoa has 172mg 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, both quinoa and fried tofu contain small amounts of beta-carotene.
| Quinoa | Fried Tofu | |
|---|---|---|
| beta-carotene | 3 UG | 16 UG |
| lutein + zeaxanthin | 53 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than quinoa per 100 grams, however, quinoa contains more dha than fried tofu per 100 grams.
| Quinoa | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 1.346 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than quinoa per 100 grams.
| Quinoa | Fried Tofu | |
|---|---|---|
| linoleic acid | 0.974 G | 10.044 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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: Quinoa (Quinoa, cooked) and Fried Tofu (Tofu, fried) .
Cooked Quinoa 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 quinoa or fried tofu contain more calories in 100 grams?Both quinoa and fried tofu are high in calories. Fried tofu has 130% more calories than quinoa - quinoa has 120 calories in 100g and fried tofu has 270 calories.
Does quinoa or fried tofu have more carbohydrates?
By weight, fried tofu has 60% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and fried tofu has 8.9g of carbohydrates.
Does quinoa or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 20 times more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does quinoa or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 230% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and fried tofu has 4.9mg of iron.