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.
Detailed nutritional comparison of cheddar cheese and fried tofu 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: Cheddar Cheese (Cheese, cheddar) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.


Image of Cheddar Cheese src
Image of Fried Tofu src

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 23:3:74 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 3% 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

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,

Cheddar Cheese Fried Tofu
beta-carotene 85 UG 16 UG

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 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 Cheddar Cheese or Fried Tofu .

Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Fried Tofu (Tofu, fried) .

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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.