Parmesan Cheese vs. Fried Tofu
Nutrition comparison of Parmesan 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
parmesan cheese
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and fried tofu:
- Both parmesan cheese and fried tofu are high in calcium, calories and protein.
- Fried tofu has more thiamin and folate, however, parmesan cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Fried tofu is an excellent source of dietary fiber and iron.
- Parmesan cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both parmesan cheese and fried tofu are high in calories. Parmesan cheese has 45% more calories than fried tofu - parmesan cheese has 392 calories per 100 grams and fried tofu has 270 calories.
| Parmesan Cheese | Fried Tofu | |
|---|---|---|
| Protein | 37% | 26% |
| Carbohydrates | 3% | 12% |
| Fat | 59% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Parmesan cheese and fried tofu contain similar amounts of carbs - parmesan cheese has 3.2g 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 parmesan cheese - fried tofu has 3.9g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Parmesan cheese and fried tofu contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Both parmesan cheese and fried tofu are high in protein. Parmesan cheese has 90% more protein than fried tofu - parmesan cheese has 35.8g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and fried tofu has 80% less saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
cholesterol
Fried tofu has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has 206 times more Vitamin A than fried tofu - parmesan cheese has 207ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Vitamin D
Parmesan cheese has more Vitamin D than fried tofu - parmesan cheese has 19iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Parmesan cheese and fried tofu contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Parmesan cheese and fried tofu contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin and folate, however, parmesan cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both parmesan cheese and fried tofu contain significant amounts of niacin and Vitamin B6.
| Parmesan Cheese | Fried Tofu | |
|---|---|---|
| Thiamin | 0.039 MG | 0.17 MG |
| Riboflavin | 0.332 MG | 0.05 MG |
| Niacin | 0.271 MG | 0.1 MG |
| Pantothenic acid | 0.453 MG | 0.14 MG |
| Vitamin B6 | 0.091 MG | 0.099 MG |
| Folate | 7 UG | 27 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Both parmesan cheese and fried tofu are high in calcium. Parmesan cheese has 218% more calcium than fried tofu - parmesan cheese has 1184mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 494% more iron than parmesan cheese - parmesan cheese has 0.82mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Fried tofu has 59% more potassium than parmesan cheese - parmesan cheese has 92mg 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 parmesan cheese per 100 grams.
| Parmesan Cheese | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 1.346 G |
| Total | 0.297 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Fried Tofu | |
|---|---|---|
| linoleic acid | 0.272 G | 10.044 G |
| Total | 0.272 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: Parmesan Cheese (Cheese, parmesan, hard) and Fried Tofu (Tofu, fried) .
Parmesan 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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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 parmesan cheese or fried tofu contain more calories in 100 grams?Both parmesan cheese and fried tofu are high in calories. Parmesan cheese has 50% more calories than fried tofu - parmesan cheese has 392 calories in 100g and fried tofu has 270 calories.
Is parmesan cheese or fried tofu better for protein?
Both parmesan cheese and fried tofu are high in protein. Parmesan cheese has 90% more protein than fried tofu - parmesan cheese has 35.8g of protein per 100 grams and fried tofu has 18.8g of protein.
Does parmesan cheese or fried tofu contain more calcium?
Both parmesan cheese and fried tofu are high in calcium. Parmesan cheese has 220% more calcium than fried tofu - parmesan cheese has 1184mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does parmesan cheese or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 490% more iron than parmesan cheese - parmesan cheese has 0.82mg of iron in 100 grams and fried tofu has 4.9mg of iron.