Whole Wheat Bread vs. Fried Tofu
Nutrition comparison of Whole Wheat Bread and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and fried tofu:
- Both whole wheat bread and fried tofu are high in calcium, calories, dietary fiber, iron and protein.
- Whole wheat bread has 70% less saturated fat than fried tofu.
- Whole wheat bread has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat bread is a great source of potassium.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and fried tofu are high in calories. Whole wheat bread is very similar to whole wheat bread for calories - whole wheat bread has 265 calories per 100 grams and fried tofu has 270 calories.
| Whole Wheat Bread | Fried Tofu | |
|---|---|---|
| Protein | 20% | 26% |
| Carbohydrates | 65% | 12% |
| Fat | 14% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and fried tofu has 80% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Both whole wheat bread and fried tofu are high in dietary fiber. Whole wheat bread has 90% more dietary fiber than fried tofu - whole wheat bread has 7.4g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.
sugar
Whole wheat bread and fried tofu contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Both whole wheat bread and fried tofu are high in protein. Fried tofu has 41% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Whole wheat bread has 70% less saturated fat than fried tofu - whole wheat bread has 0.87g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and fried tofu contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Fried tofu and whole wheat bread contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and fried tofu contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Whole wheat bread and fried tofu contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Whole wheat bread has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both whole wheat bread and fried tofu contain significant amounts of thiamin.
| Whole Wheat Bread | Fried Tofu | |
|---|---|---|
| Thiamin | 0.279 MG | 0.17 MG |
| Riboflavin | 0.131 MG | 0.05 MG |
| Niacin | 4.042 MG | 0.1 MG |
| Pantothenic acid | 0.336 MG | 0.14 MG |
| Vitamin B6 | 0.263 MG | 0.099 MG |
| Folate | 75 UG | 27 UG |
Minerals
calcium
Both whole wheat bread and fried tofu are high in calcium. Fried tofu has 261% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Both whole wheat bread and fried tofu are high in iron. Fried tofu has 95% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 58% more potassium than fried tofu - whole wheat bread has 230mg 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 whole wheat bread and fried tofu contain small amounts of beta-carotene.
| Whole Wheat Bread | Fried Tofu | |
|---|---|---|
| beta-carotene | 1 UG | 16 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than whole wheat bread per 100 grams.
| Whole Wheat Bread | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 1.346 G |
| Total | 0.205 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Fried Tofu | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 10.044 G |
| Total | 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Fried Tofu (Tofu, fried) .
Whole Wheat Bread 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 whole wheat bread or fried tofu contain more calories in 100 grams?Both whole wheat bread and fried tofu are high in calories. Whole wheat bread is quite similar to whole wheat bread for calories - whole wheat bread has 265 calories in 100g and fried tofu has 270 calories.
Does whole wheat bread or fried tofu have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and fried tofu has 80% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and fried tofu has 8.9g of carbohydrates.
Does whole wheat bread or fried tofu contain more calcium?
Both whole wheat bread and fried tofu are high in calcium. Fried tofu has 260% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does whole wheat bread or fried tofu contain more iron?
Both whole wheat bread and fried tofu are high in iron. Fried tofu has 100% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and fried tofu has 4.9mg of iron.