Fried Tofu vs. Cauliflower

Nutrition comparison of Fried Tofu and Cauliflower


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

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

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

  • Cauliflower has 21.4 times less saturated fat than fried tofu.
  • Cauliflower is a great source of potassium.
  • Cauliflower is an excellent source of Vitamin C.
  • Fried tofu has more thiamin, however, cauliflower contains more niacin and pantothenic acid.
  • Fried tofu is an excellent source of calcium, dietary fiber, iron and protein.
Detailed nutritional comparison of fried tofu and cauliflower 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 Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Fried Tofu src
Image of Cauliflower src

Calories and Carbs

calories

Fried tofu is high in calories and cauliflower has 91% less calories than fried tofu - cauliflower has 25 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 cauliflower for protein. Fried tofu has a macronutrient ratio of 26:12:62 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fried Tofu Cauliflower
Protein 26% 26%
Carbohydrates 12% 66%
Fat 62% 8%
Alcohol ~ ~

carbohydrates

Cauliflower and fried tofu contain similar amounts of carbs - cauliflower has 5g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.

dietary fiber

Fried tofu is an excellent source of dietary fiber and it has 95% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.

sugar

Cauliflower and fried tofu contain similar amounts of sugar - cauliflower has 1.9g 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 880% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and fried tofu has 18.8g of protein.

Fat

saturated fat

Cauliflower has 21.4 times less saturated fat than fried tofu - cauliflower has 0.13g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.

Vitamins

Vitamin C

Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than fried tofu - cauliflower has 48.2mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.

Vitamin A

Fried tofu and cauliflower contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Cauliflower and fried tofu contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.

Vitamin K

Cauliflower and fried tofu contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.

The B Vitamins

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

Fried Tofu Cauliflower
Thiamin 0.17 MG 0.05 MG
Riboflavin 0.05 MG 0.06 MG
Niacin 0.1 MG 0.507 MG
Pantothenic acid 0.14 MG 0.667 MG
Vitamin B6 0.099 MG 0.184 MG
Folate 27 UG 57 UG

Minerals

calcium

Fried tofu is an excellent source of calcium and it has 15 times more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and fried tofu has 372mg of calcium.

iron

Fried tofu is an excellent source of iron and it has 10 times more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and fried tofu has 4.9mg of iron.

potassium

Cauliflower is a great source of potassium and it has 105% more potassium than fried tofu - cauliflower has 299mg 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 Cauliflower
beta-carotene 16 UG ~
lutein + zeaxanthin ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Fried Tofu Cauliflower
alpha linoleic acid 1.346 G 0.015 G
Total 1.346 G 0.015 G

omega 6s

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

Fried Tofu Cauliflower
linoleic acid 10.044 G 0.016 G
other omega 6 ~ 0.003 G
Total 10.044 G 0.019 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 Cauliflower (Cauliflower, raw) .

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FAQ

Does cauliflower or fried tofu contain more calories in 100 grams?
Fried tofu is high in calories and cauliflower has 90% less calories than fried tofu - cauliflower has 25 calories in 100g and fried tofu has 270 calories.

Does cauliflower or fried tofu have more carbohydrates?
By weight, cauliflower and fried tofu contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and fried tofu has 8.9g of carbohydrates.

Does cauliflower or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 15 times more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and fried tofu has 372mg of calcium.

Does cauliflower or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 10 times more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and fried tofu has 4.9mg of iron.