Fried Tofu vs. Turkey

Nutrition comparison of Fried Tofu and Cooked Turkey


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of fried tofu versus cooked turkey (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in fried tofu and turkey:

  • Both turkey and fried tofu are high in calories and protein.
  • Fried tofu has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Fried tofu has signficantly less cholesterol than turkey.
  • Fried tofu is an excellent source of calcium, dietary fiber and iron.
  • Turkey has 146.6 times less carbohydrates than fried tofu.
  • Turkey is a great source of potassium.
Detailed nutritional comparison of fried tofu and turkey 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: Fried Tofu (Tofu, fried) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Fried Tofu src
Image of Turkey src

Calories and Carbs

calories

Both turkey and fried tofu are high in calories. Fried tofu has 43% more calories than turkey - turkey has 189 calories per 100 grams and fried tofu has 270 calories.

For macronutrient ratios, fried tofu is much lighter in protein, heavier in carbs and much heavier in fat compared to turkey per calorie. Fried tofu has a macronutrient ratio of 26:12:62 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fried Tofu Turkey
Protein 26% 63%
Carbohydrates 12% ~
Fat 62% 37%
Alcohol ~ ~

carbohydrates

Turkey has 146.6 times less carbohydrates than fried tofu - turkey has 0.06g 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 turkey - fried tofu has 3.9g of dietary fiber per 100 grams and turkey does not contain significant amounts.

sugar

Turkey has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and turkey does not contain significant amounts.

Protein

protein

Both turkey and fried tofu are high in protein. Turkey has 52% more protein than fried tofu - turkey has 28.6g of protein per 100 grams and fried tofu has 18.8g of protein.

Fat

saturated fat

Turkey and fried tofu contain similar amounts of saturated fat - turkey has 2.2g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.

trans fat

Both turkey and fried tofu are low in trans fat - turkey has 0.1g of trans fat per 100 grams and fried tofu does not contain significant amounts.

cholesterol

Fried tofu has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.

Vitamins

Vitamin A

Turkey and fried tofu contain similar amounts of Vitamin A - turkey has 12ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.

Vitamin D

Turkey has more Vitamin D than fried tofu - turkey has 15iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.

Vitamin E

Turkey and fried tofu contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.

Vitamin K

Fried tofu has more Vitamin K than turkey - fried tofu has 7.8ug of Vitamin K per 100 grams and turkey does not contain significant amounts.

The B Vitamins

Fried tofu has more thiamin and folate, however, turkey contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.

Fried Tofu Turkey
Thiamin 0.17 MG 0.045 MG
Riboflavin 0.05 MG 0.281 MG
Niacin 0.1 MG 9.573 MG
Pantothenic acid 0.14 MG 0.948 MG
Vitamin B6 0.099 MG 0.616 MG
Folate 27 UG 9 UG
Vitamin B12 ~ 1.02 UG

Minerals

calcium

Fried tofu is an excellent source of calcium and it has 25 times more calcium than turkey - turkey has 14mg of calcium per 100 grams and fried tofu has 372mg of calcium.

iron

Fried tofu is an excellent source of iron and it has 347% more iron than turkey - turkey has 1.1mg of iron per 100 grams and fried tofu has 4.9mg of iron.

potassium

Turkey is a great source of potassium and it has 64% more potassium than fried tofu - turkey has 239mg of potassium per 100 grams and fried tofu has 146mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than turkey per 100 grams.

Fried Tofu Turkey
alpha linoleic acid 1.346 G 0.108 G
DHA ~ 0.005 G
EPA ~ 0.008 G
DPA ~ 0.008 G
Total 1.346 G 0.129 G

omega 6s

Comparing omega-6 fatty acids, fried tofu has more linoleic acid than turkey per 100 grams.

Fried Tofu Turkey
linoleic acid 10.044 G 1.873 G
other omega 6 ~ 0.01 G
Total 10.044 G 1.883 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 Fried Tofu or Turkey .

Note: The specific food items compared are: Fried Tofu (Tofu, fried) and Turkey (Turkey, whole, meat and skin, cooked, roasted) .

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FAQ

Does turkey or fried tofu contain more calories in 100 grams?
Both turkey and fried tofu are high in calories. Fried tofu has 40% more calories than turkey - turkey has 189 calories in 100g and fried tofu has 270 calories.

Is turkey or fried tofu better for protein?
Both turkey and fried tofu are high in protein. Turkey has 50% more protein than fried tofu - turkey has 28.6g of protein per 100 grams and fried tofu has 18.8g of protein.

Does turkey or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 25 times more calcium than turkey - turkey has 14mg of calcium in 100 grams and fried tofu has 372mg of calcium.

Does turkey or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 350% more iron than turkey - turkey has 1.1mg of iron in 100 grams and fried tofu has 4.9mg of iron.