Firm tofu, raw vs Fried tofu
In short
One serving each: 181 calories in firm tofu, raw (1/2 cup, 126 g), 77 calories in fried tofu (1 oz, 28.4 g). Most of those in fried tofu come from fat.
More in firm tofu, raw: calcium (8.2×), manganese (3.5×), copper (4.2×), protein (4.1×) and 12 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1/2 cup (126 g) · 21.8 g protein · 3.5 g carbs · 11 g fat
1 oz (28.4 g) · 5.3 g protein · 2.5 g carbs (0.77 g sugars) · 5.7 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.
- Calcium861 mg · 105 mg66%8%
- Manganese1.5 mg · 0.42 mg65%18%
- Copper0.48 mg · 0.11 mg53%13%
- Protein21.8 g · 5.3 g44%11%
- Selenium21.9 µg · 8.1 µg40%15%
- Magnesium73.1 mg · 17 mg17%4%
- Zinc2 mg · 0.56 mg18%5%
- Phosphorus239 mg · 81.4 mg19%7%
- Thiamin (B1)0.2 mg · 0.048 mg17%4%
- Iron3.4 mg · 1.4 mg19%8%
- Riboflavin (B2)0.13 mg · 0.014 mg10%1%
- Folate36.5 µg · 7.7 µg9%2%
- Total fat11 g · 5.7 g14%7%
- Fiber2.9 g · 1.1 g10%4%
- Potassium299 mg · 41.4 mg6%1%
- Vitamin B60.12 mg · 0.028 mg7%2%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Saturated fatlimit1.6 g · 0.83 g8%·4%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.5 g · 2.5 g1%·1%
- Sodiumlimit17.6 mg · 4.5 mg1%·<1%
- Vitamin C0.25 mg · 0 mg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Niacin (B3)0.48 mg · 0.028 mg3%·<1%
- Pantothenic acid (B5)0.17 mg · 0.04 mg3%·1%
- 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.