Mozzarella Cheese vs. Fried Tofu
Nutrition comparison of Mozzarella 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
mozzarella cheese
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and fried tofu:
- Both mozzarella cheese and fried tofu are high in calcium, calories and protein.
- Fried tofu has more thiamin, pantothenic acid and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.
- Fried tofu is an excellent source of dietary fiber and iron.
- Mozzarella cheese has 72% less carbohydrates than fried tofu.
- Mozzarella cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mozzarella cheese and fried tofu are high in calories. Mozzarella cheese has 18% more calories than fried tofu - mozzarella cheese has 318 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, mozzarella cheese is lighter in carbs, heavier in fat and similar to fried tofu for protein. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Fried Tofu | |
|---|---|---|
| Protein | 27% | 26% |
| Carbohydrates | 3% | 12% |
| Fat | 70% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Mozzarella cheese has 72% less carbohydrates than fried tofu - mozzarella cheese has 2.5g 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 more dietary fiber than mozzarella cheese - fried tofu has 3.9g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Mozzarella cheese and fried tofu contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Both mozzarella cheese and fried tofu are high in protein. Mozzarella cheese has 15% more protein than fried tofu - mozzarella cheese has 21.6g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and fried tofu has 81% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
cholesterol
Fried tofu has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has 196 times more Vitamin A than fried tofu - mozzarella cheese has 197ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Vitamin D
Mozzarella cheese has more Vitamin D than fried tofu - mozzarella cheese has 18iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Mozzarella cheese and fried tofu contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Mozzarella cheese and fried tofu contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin, pantothenic acid and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12. Both mozzarella cheese and fried tofu contain significant amounts of niacin and Vitamin B6.
| Mozzarella Cheese | Fried Tofu | |
|---|---|---|
| Thiamin | 0.016 MG | 0.17 MG |
| Riboflavin | 0.27 MG | 0.05 MG |
| Niacin | 0.094 MG | 0.1 MG |
| Pantothenic acid | 0.071 MG | 0.14 MG |
| Vitamin B6 | 0.062 MG | 0.099 MG |
| Folate | 8 UG | 27 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Both mozzarella cheese and fried tofu are high in calcium. Mozzarella cheese has 55% more calcium than fried tofu - mozzarella cheese has 575mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 23 times more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Fried tofu has 95% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and fried tofu has 146mg 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 mozzarella cheese per 100 grams.
| Mozzarella Cheese | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 1.346 G |
| Total | 0.212 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Fried Tofu | |
|---|---|---|
| linoleic acid | 0.566 G | 10.044 G |
| Total | 0.566 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: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Fried Tofu (Tofu, fried) .
Mozzarella Cheese g
()
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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 % |
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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 % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
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% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mozzarella cheese or fried tofu contain more calories in 100 grams?Both mozzarella cheese and fried tofu are high in calories. Mozzarella cheese has 20% more calories than fried tofu - mozzarella cheese has 318 calories in 100g and fried tofu has 270 calories.
Does mozzarella cheese or fried tofu contain more calcium?
Both mozzarella cheese and fried tofu are high in calcium. Mozzarella cheese has 60% more calcium than fried tofu - mozzarella cheese has 575mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does mozzarella cheese or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 23 times more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron in 100 grams and fried tofu has 4.9mg of iron.