Fried Tofu vs. Turkey
Nutrition comparison of Fried Tofu and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and turkey:
- Both turkey and fried tofu are high in calories and protein.
- Fried tofu has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Fried tofu has signficantly less cholesterol than turkey.
- Fried tofu is an excellent source of calcium, dietary fiber and iron.
- Turkey has 146.6 times less carbohydrates than fried tofu.
- Turkey is a great source of potassium.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and fried tofu are high in calories. Fried tofu has 43% more calories than turkey - turkey has 189 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, fried tofu is much lighter in protein, heavier in carbs and much heavier in fat compared to turkey per calorie. Fried tofu has a macronutrient ratio of 26:12:62 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Turkey | |
|---|---|---|
| Protein | 26% | 63% |
| Carbohydrates | 12% | ~ |
| Fat | 62% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 146.6 times less carbohydrates than fried tofu - turkey has 0.06g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than turkey - fried tofu has 3.9g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both turkey and fried tofu are high in protein. Turkey has 52% more protein than fried tofu - turkey has 28.6g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Turkey and fried tofu contain similar amounts of saturated fat - turkey has 2.2g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
trans fat
Both turkey and fried tofu are low in trans fat - turkey has 0.1g of trans fat per 100 grams and fried tofu does not contain significant amounts.
cholesterol
Fried tofu has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin A
Turkey and fried tofu contain similar amounts of Vitamin A - turkey has 12ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than fried tofu - turkey has 15iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Turkey and fried tofu contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Fried tofu has more Vitamin K than turkey - fried tofu has 7.8ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Fried tofu has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Fried Tofu | Turkey | |
|---|---|---|
| Thiamin | 0.17 MG | 0.045 MG |
| Riboflavin | 0.05 MG | 0.281 MG |
| Niacin | 0.1 MG | 9.573 MG |
| Pantothenic acid | 0.14 MG | 0.948 MG |
| Vitamin B6 | 0.099 MG | 0.616 MG |
| Folate | 27 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 25 times more calcium than turkey - turkey has 14mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 347% more iron than turkey - turkey has 1.1mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Turkey is a great source of potassium and it has 64% more potassium than fried tofu - turkey has 239mg of potassium per 100 grams and fried tofu has 146mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than turkey per 100 grams.
| Fried Tofu | Turkey | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 1.346 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than turkey per 100 grams.
| Fried Tofu | Turkey | |
|---|---|---|
| linoleic acid | 10.044 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 10.044 G | 1.883 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Fried Tofu g
()
|
Daily Values (%) |
Cooked Turkey 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 turkey or fried tofu contain more calories in 100 grams?Both turkey and fried tofu are high in calories. Fried tofu has 40% more calories than turkey - turkey has 189 calories in 100g and fried tofu has 270 calories.
Is turkey or fried tofu better for protein?
Both turkey and fried tofu are high in protein. Turkey has 50% more protein than fried tofu - turkey has 28.6g of protein per 100 grams and fried tofu has 18.8g of protein.
Does turkey or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 25 times more calcium than turkey - turkey has 14mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does turkey or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 350% more iron than turkey - turkey has 1.1mg of iron in 100 grams and fried tofu has 4.9mg of iron.