Fried Tofu vs. Tofu
Nutrition comparison of Fried Tofu and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and tofu:
- Both fried tofu and tofu are high in calcium, iron and protein.
- Fried tofu has more thiamin and pantothenic acid.
- Fried tofu is an excellent source of dietary fiber.
- Tofu has 3.2 times less saturated fat than fried tofu.
- Tofu has 3.7 times less carbohydrates than fried tofu.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fried tofu is high in calories and tofu has 72% less calories than fried tofu - fried tofu has 270 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, fried tofu is lighter in protein, heavier in fat and similar to tofu for carbs. Fried tofu has a macronutrient ratio of 26:12:62 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Tofu | |
|---|---|---|
| Protein | 26% | 39% |
| Carbohydrates | 12% | 9% |
| Fat | 62% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 3.7 times less carbohydrates than fried tofu - fried tofu has 8.9g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has 12 times more dietary fiber than tofu - fried tofu has 3.9g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Fried tofu and tofu contain similar amounts of sugar - fried tofu has 2.7g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both fried tofu and tofu are high in protein. Fried tofu has 133% more protein than tofu - fried tofu has 18.8g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Tofu has 3.2 times less saturated fat than fried tofu - fried tofu has 2.9g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and fried tofu contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Fried tofu and tofu contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Fried tofu and tofu contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Fried tofu and tofu contain similar amounts of Vitamin K - fried tofu has 7.8ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin and pantothenic acid. Both fried tofu and tofu contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Fried Tofu | Tofu | |
|---|---|---|
| Thiamin | 0.17 MG | 0.081 MG |
| Riboflavin | 0.05 MG | 0.052 MG |
| Niacin | 0.1 MG | 0.195 MG |
| Pantothenic acid | 0.14 MG | 0.068 MG |
| Vitamin B6 | 0.099 MG | 0.047 MG |
| Folate | 27 UG | 15 UG |
Minerals
calcium
Both fried tofu and tofu are high in calcium. Fried tofu has a little more calcium (6%) than tofu by weight - fried tofu has 372mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both fried tofu and tofu are high in iron. Tofu has a little more iron (10%) than fried tofu by weight - fried tofu has 4.9mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Fried tofu and tofu contain similar amounts of potassium - fried tofu has 146mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than tofu per 100 grams.
| Fried Tofu | Tofu | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.319 G |
| Total | 1.346 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than tofu per 100 grams.
| Fried Tofu | Tofu | |
|---|---|---|
| linoleic acid | 10.044 G | 2.38 G |
| Total | 10.044 G | 2.38 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: Fried Tofu (Tofu, fried) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Fried Tofu g
()
|
Daily Values (%) |
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 fried tofu or tofu contain more calories in 100 grams?Fried tofu is high in calories and tofu has 70% less calories than fried tofu - fried tofu has 270 calories in 100g and tofu has 76 calories.
Is fried tofu or tofu better for protein?
Both fried tofu and tofu are high in protein. Fried tofu has 130% more protein than tofu - fried tofu has 18.8g of protein per 100 grams and tofu has 8.1g of protein.
Does fried tofu or tofu contain more calcium?
Both fried tofu and tofu are high in calcium. Fried tofu has a little more calcium ( 10%) than tofu by weight - fried tofu has 372mg of calcium in 100 grams and tofu has 350mg of calcium.
Does fried tofu or tofu contain more iron?
Both fried tofu and tofu are high in iron. Tofu has a little more iron ( 10%) than fried tofu by weight - fried tofu has 4.9mg of iron in 100 grams and tofu has 5.4mg of iron.