Feta Cheese vs. Fried Tofu
Nutrition comparison of Feta 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
feta cheese
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and fried tofu:
- Both fried tofu and feta cheese are high in calcium, calories and protein.
- Feta cheese has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Feta cheese is a great source of Vitamin A.
- Fried tofu is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fried tofu and feta cheese are high in calories. Fried tofu is very similar to feta cheese for calories - fried tofu has 270 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is lighter in protein, lighter in carbs and heavier in fat compared to fried tofu per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Fried Tofu | |
|---|---|---|
| Protein | 21% | 26% |
| Carbohydrates | 6% | 12% |
| Fat | 73% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Fried tofu and feta cheese contain similar amounts of carbs - fried tofu has 8.9g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - fried tofu has 3.9g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both fried tofu and feta cheese are high in protein. Fried tofu has 32% more protein than feta cheese - fried tofu has 18.8g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and fried tofu has 78% less saturated fat than feta cheese - fried tofu has 2.9g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Fried tofu has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has 124 times more Vitamin A than fried tofu - fried tofu has 1ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than fried tofu - feta cheese has 16iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Fried tofu and feta cheese contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Fried tofu and feta cheese contain similar amounts of Vitamin K - fried tofu has 7.8ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both feta cheese and fried tofu contain significant amounts of thiamin and folate.
| Feta Cheese | Fried Tofu | |
|---|---|---|
| Thiamin | 0.154 MG | 0.17 MG |
| Riboflavin | 0.844 MG | 0.05 MG |
| Niacin | 0.991 MG | 0.1 MG |
| Pantothenic acid | 0.967 MG | 0.14 MG |
| Vitamin B6 | 0.424 MG | 0.099 MG |
| Folate | 32 UG | 27 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both fried tofu and feta cheese are high in calcium. Feta cheese has 33% more calcium than fried tofu - fried tofu has 372mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 649% more iron than feta cheese - fried tofu has 4.9mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Fried tofu has 135% more potassium than feta cheese - fried tofu has 146mg of potassium per 100 grams and feta cheese has 62mg 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, both feta cheese and fried tofu contain small amounts of beta-carotene.
| Feta Cheese | Fried Tofu | |
|---|---|---|
| beta-carotene | 3 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than feta cheese per 100 grams.
| Feta Cheese | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 1.346 G |
| Total | 0.265 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Fried Tofu | |
|---|---|---|
| linoleic acid | 0.326 G | 10.044 G |
| Total | 0.326 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: Feta Cheese (Cheese, feta) and Fried Tofu (Tofu, fried) .
Feta Cheese g
()
|
Daily Values (%) |
Fried Tofu g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 feta cheese contain more calories in 100 grams?Both fried tofu and feta cheese are high in calories. Fried tofu is quite similar to feta cheese for calories - fried tofu has 270 calories in 100g and feta cheese has 265 calories.
Does fried tofu or feta cheese contain more calcium?
Both fried tofu and feta cheese are high in calcium. Feta cheese has 30% more calcium than fried tofu - fried tofu has 372mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does fried tofu or feta cheese contain more iron?
Fried tofu is an abundant source of iron and it has 650% more iron than feta cheese - fried tofu has 4.9mg of iron in 100 grams and feta cheese has 0.65mg of iron.