Kefir vs. Fried Tofu
Nutrition comparison of Kefir and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and fried tofu:
- Both kefir and fried tofu are high in calcium.
- Fried tofu has more thiamin and folate, however, kefir contains more riboflavin, pantothenic acid and Vitamin B12.
- Fried tofu is an excellent source of dietary fiber, iron and protein.
- Kefir has 3.4 times less saturated fat than fried tofu.
- Kefir is an excellent source of Vitamin A.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fried tofu is high in calories and kefir has 84% less calories than fried tofu - kefir has 43 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, kefir is heavier in protein, much heavier in carbs and much lighter in fat compared to fried tofu per calorie. Kefir has a macronutrient ratio of 35:44:21 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Fried Tofu | |
|---|---|---|
| Protein | 35% | 26% |
| Carbohydrates | 44% | 12% |
| Fat | 21% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir and fried tofu contain similar amounts of carbs - kefir has 4.8g 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 kefir - fried tofu has 3.9g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kefir and fried tofu contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Fried tofu is an excellent source of protein and it has 397% more protein than kefir - kefir has 3.8g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Kefir has 3.4 times less saturated fat than fried tofu - kefir has 0.66g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
trans fat
Both kefir and fried tofu are low in trans fat - kefir has 0.04g of trans fat per 100 grams and fried tofu does not contain significant amounts.
cholesterol
Both kefir and fried tofu are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin C
Kefir and fried tofu contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 170 times more Vitamin A than fried tofu - kefir has 171ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than fried tofu - kefir has 41iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Kefir and fried tofu contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Kefir and fried tofu contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin and folate, however, kefir contains more riboflavin, pantothenic acid and Vitamin B12. Both kefir and fried tofu contain significant amounts of niacin and Vitamin B6.
| Kefir | Fried Tofu | |
|---|---|---|
| Thiamin | 0.03 MG | 0.17 MG |
| Riboflavin | 0.135 MG | 0.05 MG |
| Niacin | 0.15 MG | 0.1 MG |
| Pantothenic acid | 0.385 MG | 0.14 MG |
| Vitamin B6 | 0.058 MG | 0.099 MG |
| Folate | 13 UG | 27 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Both kefir and fried tofu are high in calcium. Fried tofu has 186% more calcium than kefir - kefir has 130mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 120 times more iron than kefir - kefir has 0.04mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Kefir and fried tofu contain similar amounts of potassium - kefir has 164mg 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 kefir per 100 grams.
| Kefir | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 1.346 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than kefir per 100 grams.
| Kefir | Fried Tofu | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 10.044 G |
| Total | 0.044 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Fried Tofu (Tofu, fried) .
Kefir 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 kefir or fried tofu contain more calories in 100 grams?Fried tofu is high in calories and kefir has 80% less calories than fried tofu - kefir has 43 calories in 100g and fried tofu has 270 calories.
Is kefir or fried tofu better for protein?
Fried tofu is a fantastic source of protein and it has 400% more protein than kefir - kefir has 3.8g of protein per 100 grams and fried tofu has 18.8g of protein.
Does kefir or fried tofu have more carbohydrates?
By weight, kefir and fried tofu contain similar amounts of carbs - kefir has 4.8g of carbs for 100g and fried tofu has 8.9g of carbohydrates.
Does kefir or fried tofu contain more calcium?
Both kefir and fried tofu are high in calcium. Fried tofu has 190% more calcium than kefir - kefir has 130mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does kefir or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 120 times more iron than kefir - kefir has 0.04mg of iron in 100 grams and fried tofu has 4.9mg of iron.