Fried Tofu vs. Broccoli

Nutrition comparison of Fried Tofu and Broccoli


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of fried tofu versus broccoli (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in fried tofu and broccoli:

  • Both broccoli and fried tofu are high in calcium and dietary fiber.
  • Broccoli has 24.6 times less saturated fat than fried tofu.
  • Broccoli is a great source of Vitamin K.
  • Broccoli is an excellent source of Vitamin C and potassium.
  • Fried tofu has more thiamin, however, broccoli contains more riboflavin, niacin, pantothenic acid and folate.
  • Fried tofu is an excellent source of iron and protein.
Detailed nutritional comparison of fried tofu and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Fried Tofu src
Image of Broccoli src

Calories and Carbs

calories

Fried tofu is high in calories and broccoli has 87% less calories than fried tofu - broccoli has 34 calories per 100 grams and fried tofu has 270 calories.

For macronutrient ratios, fried tofu is much lighter in carbs, much heavier in fat and similar to broccoli for protein. Fried tofu has a macronutrient ratio of 26:12:62 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fried Tofu Broccoli
Protein 26% 27%
Carbohydrates 12% 64%
Fat 62% 9%
Alcohol ~ ~

carbohydrates

Broccoli and fried tofu contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.

dietary fiber

Both broccoli and fried tofu are high in dietary fiber. Fried tofu has 50% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.

sugar

Broccoli and fried tofu contain similar amounts of sugar - broccoli has 1.7g 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 567% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and fried tofu has 18.8g of protein.

Fat

saturated fat

Broccoli has 24.6 times less saturated fat than fried tofu - broccoli has 0.11g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has more Vitamin C than fried tofu - broccoli has 89.2mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.

Vitamin A

Broccoli has 30 times more Vitamin A than fried tofu - broccoli has 31ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.

Vitamin E

Broccoli and fried tofu contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 12 times more Vitamin K than fried tofu - broccoli has 101.6ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.

The B Vitamins

Fried tofu has more thiamin, however, broccoli contains more riboflavin, niacin, pantothenic acid and folate. Both fried tofu and broccoli contain significant amounts of Vitamin B6.

Fried Tofu Broccoli
Thiamin 0.17 MG 0.071 MG
Riboflavin 0.05 MG 0.117 MG
Niacin 0.1 MG 0.639 MG
Pantothenic acid 0.14 MG 0.573 MG
Vitamin B6 0.099 MG 0.175 MG
Folate 27 UG 63 UG

Minerals

calcium

Both broccoli and fried tofu are high in calcium. Fried tofu has 691% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and fried tofu has 372mg of calcium.

iron

Fried tofu is an excellent source of iron and it has 567% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and fried tofu has 4.9mg of iron.

potassium

Broccoli is an excellent source of potassium and it has 116% more potassium than fried tofu - broccoli has 316mg of potassium per 100 grams and fried tofu has 146mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Fried Tofu Broccoli
beta-carotene 16 UG 361 UG
alpha-carotene ~ 25 UG
lutein + zeaxanthin ~ 1403 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than broccoli per 100 grams.

Fried Tofu Broccoli
alpha linoleic acid 1.346 G 0.0215 G
Total 1.346 G 0.0215 G

omega 6s

Comparing omega-6 fatty acids, fried tofu has more linoleic acid than broccoli per 100 grams.

Fried Tofu Broccoli
linoleic acid 10.044 G 0.049 G
other omega 6 ~ 0.006 G
Total 10.044 G 0.055 G



Customize your serving size


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 Fried Tofu or Broccoli .

Note: The specific food items compared are: Fried Tofu (Tofu, fried) and Broccoli (Broccoli, raw) .

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FAQ

Does broccoli or fried tofu contain more calories in 100 grams?
Fried tofu is high in calories and broccoli has 90% less calories than fried tofu - broccoli has 34 calories in 100g and fried tofu has 270 calories.

Does broccoli or fried tofu have more carbohydrates?
By weight, broccoli and fried tofu contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and fried tofu has 8.9g of carbohydrates.

Does broccoli or fried tofu contain more calcium?
Both broccoli and fried tofu are high in calcium. Fried tofu has 690% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and fried tofu has 372mg of calcium.

Does broccoli or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 570% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and fried tofu has 4.9mg of iron.

Does broccoli or fried tofu contain more potassium?
Broccoli is a rich source of potassium and it has 120% more potassium than fried tofu - broccoli has 316mg of potassium in 100 grams and fried tofu has 146mg of potassium.