Fried Tofu vs. Sesame Seeds
Nutrition comparison of Fried Tofu and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and sesame seeds:
- Both sesame seeds and fried tofu are high in calcium, calories, dietary fiber, iron and protein.
- Fried tofu has 66% less carbohydrates than sesame seed.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, fried tofu contains more pantothenic acid.
- Sesame seed is an excellent source of potassium.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and fried tofu are high in calories. Sesame seed has 109% more calories than fried tofu - sesame seed has 565 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, fried tofu is heavier in protein, lighter in carbs and lighter in fat compared to sesame seeds per calorie. Fried tofu has a macronutrient ratio of 26:12:62 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Sesame Seeds | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 12% | 17% |
| Fat | 62% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Fried tofu has 66% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Both sesame seeds and fried tofu are high in dietary fiber. Sesame seed has 259% more dietary fiber than fried tofu - sesame seed has 14g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.
sugar
Sesame seed has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and fried tofu are high in protein. Fried tofu has 11% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and fried tofu has 57% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
Vitamins
Vitamin A
Fried tofu and sesame seeds contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Fried tofu and sesame seeds contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Fried tofu has more Vitamin K than sesame seed - fried tofu has 7.8ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, fried tofu contains more pantothenic acid.
| Fried Tofu | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.17 MG | 0.803 MG |
| Riboflavin | 0.05 MG | 0.251 MG |
| Niacin | 0.1 MG | 4.581 MG |
| Pantothenic acid | 0.14 MG | 0.051 MG |
| Vitamin B6 | 0.099 MG | 0.802 MG |
| Folate | 27 UG | 98 UG |
Minerals
calcium
Both sesame seeds and fried tofu are high in calcium. Sesame seed has 166% more calcium than fried tofu - sesame seed has 989mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Both sesame seeds and fried tofu are high in iron. Sesame seed has 203% more iron than fried tofu - sesame seed has 14.8mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 225% more potassium than fried tofu - sesame seed has 475mg 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 sesame seed per 100 grams.
| Fried Tofu | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.363 G |
| Total | 1.346 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than fried tofu per 100 grams.
| Fried Tofu | Sesame Seeds | |
|---|---|---|
| linoleic acid | 10.044 G | 20.654 G |
| Total | 10.044 G | 20.654 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Fried Tofu g
()
|
Daily Values (%) |
Sesame Seeds 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 sesame seeds or fried tofu contain more calories in 100 grams?Both sesame seeds and fried tofu are high in calories. Sesame seed has 110% more calories than fried tofu - sesame seed has 565 calories in 100g and fried tofu has 270 calories.
Does sesame seeds or fried tofu contain more calcium?
Both sesame seeds and fried tofu are high in calcium. Sesame seed has 170% more calcium than fried tofu - sesame seed has 989mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does sesame seeds or fried tofu contain more iron?
Both sesame seeds and fried tofu are high in iron. Sesame seed has 200% more iron than fried tofu - sesame seed has 14.8mg of iron in 100 grams and fried tofu has 4.9mg of iron.
Does sesame seeds or fried tofu contain more potassium?
Sesame seed is a rich source of potassium and it has 230% more potassium than fried tofu - sesame seed has 475mg of potassium in 100 grams and fried tofu has 146mg of potassium.