Fried Tofu vs. Walnut
Nutrition comparison of Fried Tofu and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and walnut:
- Both walnut and fried tofu are high in calcium, calories, dietary fiber, iron and protein.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is an excellent source of potassium.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and fried tofu are high in calories. Walnut has 142% more calories than fried tofu - walnut has 654 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, fried tofu is heavier in protein, heavier in carbs and much lighter in fat compared to walnut per calorie. Fried tofu has a macronutrient ratio of 26:12:62 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Walnut | |
|---|---|---|
| Protein | 26% | 9% |
| Carbohydrates | 12% | 8% |
| Fat | 62% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut and fried tofu contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Both walnut and fried tofu are high in dietary fiber. Walnut has 72% more dietary fiber than fried tofu - walnut has 6.7g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.
sugar
Walnut and fried tofu contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Both walnut and fried tofu are high in protein. Fried tofu has 24% more protein than walnut - walnut has 15.2g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Walnut is high in saturated fat and fried tofu has 52% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than fried tofu - walnut has 1.3mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Walnut and fried tofu contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Vitamin E
Walnut and fried tofu contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Walnut and fried tofu contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Fried Tofu | Walnut | |
|---|---|---|
| Thiamin | 0.17 MG | 0.341 MG |
| Riboflavin | 0.05 MG | 0.15 MG |
| Niacin | 0.1 MG | 1.125 MG |
| Pantothenic acid | 0.14 MG | 0.57 MG |
| Vitamin B6 | 0.099 MG | 0.537 MG |
| Folate | 27 UG | 98 UG |
Minerals
calcium
Both walnut and fried tofu are high in calcium. Fried tofu has 280% more calcium than walnut - walnut has 98mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Both walnut and fried tofu are high in iron. Fried tofu has 67% more iron than walnut - walnut has 2.9mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Walnut is an excellent source of potassium and it has 202% more potassium than fried tofu - walnut has 441mg 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 fried tofu and walnut contain small amounts of beta-carotene.
| Fried Tofu | Walnut | |
|---|---|---|
| beta-carotene | 16 UG | 12 UG |
| lutein + zeaxanthin | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than fried tofu per 100 grams.
| Fried Tofu | Walnut | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 9.08 G |
| Total | 1.346 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than fried tofu per 100 grams.
| Fried Tofu | Walnut | |
|---|---|---|
| linoleic acid | 10.044 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 10.044 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Fried Tofu g
()
|
Daily Values (%) |
Walnut 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 walnut or fried tofu contain more calories in 100 grams?Both walnut and fried tofu are high in calories. Walnut has 140% more calories than fried tofu - walnut has 654 calories in 100g and fried tofu has 270 calories.
Does walnut or fried tofu contain more calcium?
Both walnut and fried tofu are high in calcium. Fried tofu has 280% more calcium than walnut - walnut has 98mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does walnut or fried tofu contain more iron?
Both walnut and fried tofu are high in iron. Fried tofu has 70% more iron than walnut - walnut has 2.9mg of iron in 100 grams and fried tofu has 4.9mg of iron.
Does walnut or fried tofu contain more potassium?
Walnut is a rich source of potassium and it has 200% more potassium than fried tofu - walnut has 441mg of potassium in 100 grams and fried tofu has 146mg of potassium.