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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 | ~ |
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.
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.
Kefir and fried tofu contain similar amounts of potassium - kefir has 164mg of potassium per 100 grams and fried tofu has 146mg of potassium.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Kefir or Fried Tofu .
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 % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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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 | |||