Cheddar Cheese vs. Fried Tofu
Nutrition comparison of Cheddar Cheese and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and fried tofu:
- Both fried tofu and cheddar cheese are high in calcium, calories and protein.
- Cheddar cheese is an excellent source of Vitamin A.
- Fried tofu has more thiamin and niacin, however, cheddar cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Fried tofu is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fried tofu and cheddar cheese are high in calories. Cheddar cheese has 49% more calories than fried tofu - fried tofu has 270 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is lighter in carbs, heavier in fat and similar to fried tofu for protein. Cheddar cheese has a macronutrient ratio of 23:4:74 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Fried Tofu | |
|---|---|---|
| Protein | 23% | 26% |
| Carbohydrates | 4% | 12% |
| Fat | 74% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Fried tofu and cheddar cheese contain similar amounts of carbs - fried tofu has 8.9g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - fried tofu has 3.9g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Fried tofu and cheddar cheese contain similar amounts of sugar - fried tofu has 2.7g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both fried tofu and cheddar cheese are high in protein. Cheddar cheese has 22% more protein than fried tofu - fried tofu has 18.8g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and fried tofu has 85% less saturated fat than cheddar cheese - fried tofu has 2.9g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Fried tofu has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 336 times more Vitamin A than fried tofu - fried tofu has 1ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than fried tofu - cheddar cheese has 24iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Fried tofu and cheddar cheese contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Fried tofu and cheddar cheese contain similar amounts of Vitamin K - fried tofu has 7.8ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin and niacin, however, cheddar cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both cheddar cheese and fried tofu contain significant amounts of Vitamin B6 and folate.
| Cheddar Cheese | Fried Tofu | |
|---|---|---|
| Thiamin | 0.029 MG | 0.17 MG |
| Riboflavin | 0.428 MG | 0.05 MG |
| Niacin | 0.059 MG | 0.1 MG |
| Pantothenic acid | 0.41 MG | 0.14 MG |
| Vitamin B6 | 0.066 MG | 0.099 MG |
| Folate | 27 UG | 27 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Both fried tofu and cheddar cheese are high in calcium. Cheddar cheese has 91% more calcium than fried tofu - fried tofu has 372mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 33 times more iron than cheddar cheese - fried tofu has 4.9mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Fried tofu has 92% more potassium than cheddar cheese - fried tofu has 146mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than fried tofu per 100 grams.
| Cheddar Cheese | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 1.346 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Fried Tofu | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 10.044 G |
| Total | 1.207 G | 10.044 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: Cheddar Cheese (Cheese, cheddar) and Fried Tofu (Tofu, fried) .
Cheddar Cheese g
()
|
Daily Values (%) |
Fried Tofu g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 fried tofu or cheddar cheese contain more calories in 100 grams?Both fried tofu and cheddar cheese are high in calories. Cheddar cheese has 50% more calories than fried tofu - fried tofu has 270 calories in 100g and cheddar cheese has 403 calories.
Does fried tofu or cheddar cheese contain more calcium?
Both fried tofu and cheddar cheese are high in calcium. Cheddar cheese has 90% more calcium than fried tofu - fried tofu has 372mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does fried tofu or cheddar cheese contain more iron?
Fried tofu is an abundant source of iron and it has 33 times more iron than cheddar cheese - fried tofu has 4.9mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.