Trout vs. Fried Tofu
Nutrition comparison of Cooked Trout and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and fried tofu:
- Both fried tofu and trout are high in calories and protein.
- Fried tofu is an excellent source of calcium, dietary fiber and iron.
- Trout has 87.6 times less carbohydrates than fried tofu.
- Trout has more niacin, Vitamin B6 and Vitamin B12, however, fried tofu contains more pantothenic acid and folate.
- Trout has signficantly more Vitamin A than fried tofu.
- Trout has signficantly more Vitamin D than fried tofu.
- Trout is an excellent source of potassium.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fried tofu and trout are high in calories. Fried tofu has 32% more calories than trout - fried tofu has 270 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is much heavier in protein, lighter in carbs and lighter in fat compared to fried tofu per calorie. Trout has a macronutrient ratio of 49:0:51 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Fried Tofu | |
|---|---|---|
| Protein | 49% | 26% |
| Carbohydrates | ~ | 12% |
| Fat | 51% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Trout has 87.6 times less carbohydrates than fried tofu - fried tofu has 8.9g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than trout - fried tofu has 3.9g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Fried tofu and trout contain similar amounts of sugar - fried tofu has 2.7g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both fried tofu and trout are high in protein. Trout has 30% more protein than fried tofu - fried tofu has 18.8g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Fried tofu and trout contain similar amounts of saturated fat - fried tofu has 2.9g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Fried tofu has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin C
Trout has more Vitamin C than fried tofu - trout has 3.4mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Trout has signficantly more Vitamin A than fried tofu - fried tofu has 1ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than fried tofu - trout has 64.6iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Trout has 81 times more Vitamin E than fried tofu - fried tofu has 0.04mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Fried tofu and trout contain similar amounts of Vitamin K - fried tofu has 7.8ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Trout has more niacin, Vitamin B6 and Vitamin B12, however, fried tofu contains more pantothenic acid and folate. Both trout and fried tofu contain significant amounts of thiamin and riboflavin.
| Trout | Fried Tofu | |
|---|---|---|
| Thiamin | 0.14 MG | 0.17 MG |
| Riboflavin | 0.11 MG | 0.05 MG |
| Niacin | 6.811 MG | 0.1 MG |
| Pantothenic acid | ~ | 0.14 MG |
| Vitamin B6 | 0.375 MG | 0.099 MG |
| Folate | 12 UG | 27 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 11 times more calcium than trout - fried tofu has 372mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 11 times more iron than trout - fried tofu has 4.9mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Trout is an excellent source of potassium and it has 217% more potassium than fried tofu - fried tofu has 146mg of potassium per 100 grams and trout has 463mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than trout per 100 grams, however, trout contains more dha, epa and dpa than fried tofu per 100 grams.
| Trout | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 1.346 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than trout per 100 grams.
| Trout | Fried Tofu | |
|---|---|---|
| linoleic acid | 1.929 G | 10.044 G |
| other omega 6 | 0.053 G | ~ |
| Total | 1.982 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: Trout (Trout, cooked, NS as to cooking method) and Fried Tofu (Tofu, fried) .
Cooked Trout g
()
|
Daily Values (%) |
Fried Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 trout contain more calories in 100 grams?Both fried tofu and trout are high in calories. Fried tofu has 30% more calories than trout - fried tofu has 270 calories in 100g and trout has 205 calories.
Is fried tofu or trout better for protein?
Both fried tofu and trout are high in protein. Trout has 30% more protein than fried tofu - fried tofu has 18.8g of protein per 100 grams and trout has 24.4g of protein.
Does fried tofu or trout contain more calcium?
Fried tofu is a rich source of calcium and it has 11 times more calcium than trout - fried tofu has 372mg of calcium in 100 grams and trout has 31mg of calcium.
Does fried tofu or trout contain more iron?
Fried tofu is an abundant source of iron and it has 11 times more iron than trout - fried tofu has 4.9mg of iron in 100 grams and trout has 0.39mg of iron.
Does fried tofu or trout contain more potassium?
Trout is a rich source of potassium and it has 220% more potassium than fried tofu - fried tofu has 146mg of potassium in 100 grams and trout has 463mg of potassium.