Firm tofu, raw vs Fried tofu
In short
For the same 100 calories you eat 69 g of firm tofu, raw or 37 g of fried tofu. Most of those in fried tofu come from fat.
More in firm tofu, raw: calcium (3.4×), copper, manganese, protein and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
69.4 g · 12 g protein · 1.9 g carbs · 6.1 g fat
37 g · 7 g protein · 3.3 g carbs (1 g sugars) · 7.5 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Calcium474 mg · 138 mg36%11%
- Copper0.26 mg · 0.15 mg29%16%
- Manganese0.82 mg · 0.55 mg36%24%
- Protein12 g · 7 g24%14%
- Magnesium40.3 mg · 22.2 mg10%5%
- Riboflavin (B2)0.071 mg · 0.019 mg5%1%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat6.1 g · 7.5 g8%·10%
- Saturated fatlimit0.88 g · 1.1 g4%·5%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates1.9 g · 3.3 g1%·1%
- Fiber1.6 g · 1.4 g6%·5%
- Sodiumlimit9.7 mg · 5.9 mg<1%·<1%
- Potassium165 mg · 54.1 mg4%·1%
- Iron1.8 mg · 1.8 mg10%·10%
- Phosphorus132 mg · 106 mg11%·9%
- Zinc1.1 mg · 0.74 mg10%·7%
- Selenium12.1 µg · 10.6 µg22%·19%
- Vitamin C0.14 mg · 0 mg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.11 mg · 0.063 mg9%·5%
- Niacin (B3)0.26 mg · 0.037 mg2%·<1%
- Pantothenic acid (B5)0.092 mg · 0.052 mg2%·1%
- Vitamin B60.064 mg · 0.037 mg4%·2%
- Folate20.1 µg · 10 µg5%·3%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: vitamin A, vitamin E, vitamin K, choline.
From USDA FoodData Central: Firm tofu, raw (SR Legacy 172475), Fried tofu (SR Legacy 172451). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.