Sesame Oil vs. Fried Tofu
Nutrition comparison of Sesame Oil and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame oil
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame oil and fried tofu:
- Both sesame oil and fried tofu are high in calories.
- Fried tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Fried tofu has signficantly more potassium than sesame oil.
- Fried tofu is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Sesame Oil (Oil, sesame, salad or cooking) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame oil and fried tofu are high in calories. Sesame oil has 227% more calories than fried tofu - sesame oil has 884 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, sesame oil is much lighter in protein, lighter in carbs and much heavier in fat compared to fried tofu per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Oil | Fried Tofu | |
|---|---|---|
| Protein | ~ | 26% |
| Carbohydrates | ~ | 12% |
| Fat | 100% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame oil has less carbohydrates than fried tofu - fried tofu has 8.9g of total carbs per 100 grams and sesame oil does not contain significant amounts.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - fried tofu has 3.9g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.
sugar
Sesame oil has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and sesame oil does not contain significant amounts.
Protein
protein
Fried tofu is an excellent source of protein and it has more protein than sesame oil - fried tofu has 18.8g of protein per 100 grams and sesame oil does not contain significant amounts.
Fat
saturated fat
Sesame oil is high in saturated fat and fried tofu has 79% less saturated fat than sesame oil - sesame oil has 14.2g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
Vitamins
Vitamin A
Fried tofu and sesame oil contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and sesame oil does not contain significant amounts.
Vitamin E
Sesame oil and fried tofu contain similar amounts of Vitamin E - sesame oil has 1.4mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Sesame oil and fried tofu contain similar amounts of Vitamin K - sesame oil has 13.6ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sesame Oil | Fried Tofu | |
|---|---|---|
| Thiamin | ~ | 0.17 MG |
| Riboflavin | ~ | 0.05 MG |
| Niacin | ~ | 0.1 MG |
| Pantothenic acid | ~ | 0.14 MG |
| Vitamin B6 | ~ | 0.099 MG |
| Folate | ~ | 27 UG |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has more calcium than sesame oil - fried tofu has 372mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Fried tofu is an excellent source of iron and it has more iron than sesame oil - fried tofu has 4.9mg of iron per 100 grams and sesame oil does not contain significant amounts.
potassium
Fried tofu has signficantly more potassium than sesame oil - fried tofu has 146mg of potassium per 100 grams and sesame oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than sesame oil per 100 grams.
| Sesame Oil | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.3 G | 1.346 G |
| Total | 0.3 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, sesame oil has more linoleic acid than fried tofu per 100 grams.
| Sesame Oil | Fried Tofu | |
|---|---|---|
| linoleic acid | 41.3 G | 10.044 G |
| Total | 41.3 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: Sesame Oil (Oil, sesame, salad or cooking) and Fried Tofu (Tofu, fried) .
Sesame Oil 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 sesame oil or fried tofu contain more calories in 100 grams?Both sesame oil and fried tofu are high in calories. Sesame oil has 230% more calories than fried tofu - sesame oil has 884 calories in 100g and fried tofu has 270 calories.
Does fried tofu or sesame oil contain more calcium?
Fried tofu is a rich source of calcium and it has more calcium than sesame oil - fried tofu has 372mg of calcium in 100 grams and sesame oil does not contain significant amounts.
Does fried tofu or sesame oil contain more iron?
Fried tofu is an abundant source of iron and it has more iron than sesame oil - fried tofu has 4.9mg of iron in 100 grams and sesame oil does not contain significant amounts.