Salmon vs. Fried Tofu
Nutrition comparison of Salmon and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and fried tofu:
- Both fried tofu and salmon are high in calories and protein.
- Fried tofu has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Fried tofu is an excellent source of calcium, dietary fiber and iron.
- Salmon has 72% less saturated fat than fried tofu.
- Salmon is an excellent source of Vitamin D and potassium.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fried tofu and salmon are high in calories. Fried tofu has 113% more calories than salmon - fried tofu has 270 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to fried tofu per calorie. Salmon has a macronutrient ratio of 67:0:33 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Fried Tofu | |
|---|---|---|
| Protein | 67% | 26% |
| Carbohydrates | ~ | 12% |
| Fat | 33% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than fried tofu - fried tofu has 8.9g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than salmon - fried tofu has 3.9g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both fried tofu and salmon are high in protein. Salmon has a little more protein (9%) than fried tofu by weight - fried tofu has 18.8g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 72% less saturated fat than fried tofu - fried tofu has 2.9g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and fried tofu are low in trans fat - salmon has 0.03g of trans fat per 100 grams and fried tofu does not contain significant amounts.
cholesterol
Fried tofu has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin A
Salmon has 34 times more Vitamin A than fried tofu - fried tofu has 1ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than fried tofu - salmon has 435iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Fried tofu and salmon contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Fried tofu and salmon contain similar amounts of Vitamin K - fried tofu has 7.8ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and fried tofu contain significant amounts of riboflavin.
| Salmon | Fried Tofu | |
|---|---|---|
| Thiamin | 0.08 MG | 0.17 MG |
| Riboflavin | 0.105 MG | 0.05 MG |
| Niacin | 7.995 MG | 0.1 MG |
| Pantothenic acid | 1.03 MG | 0.14 MG |
| Vitamin B6 | 0.611 MG | 0.099 MG |
| Folate | 4 UG | 27 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 52 times more calcium than salmon - fried tofu has 372mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 11 times more iron than salmon - fried tofu has 4.9mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 151% more potassium than fried tofu - fried tofu has 146mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than fried tofu per 100 grams.
| Salmon | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 1.346 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than salmon per 100 grams.
| Salmon | Fried Tofu | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 10.044 G |
| Total | 0.085 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: Salmon (Fish, salmon, pink, raw) and Fried Tofu (Tofu, fried) .
Salmon 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 salmon contain more calories in 100 grams?Both fried tofu and salmon are high in calories. Fried tofu has 110% more calories than salmon - fried tofu has 270 calories in 100g and salmon has 127 calories.
Is fried tofu or salmon better for protein?
Both fried tofu and salmon are high in protein. Salmon has a little more protein ( 10%) than fried tofu by weight - fried tofu has 18.8g of protein per 100 grams and salmon has 20.5g of protein.
Does fried tofu or salmon contain more calcium?
Fried tofu is a rich source of calcium and it has 52 times more calcium than salmon - fried tofu has 372mg of calcium in 100 grams and salmon has 7mg of calcium.
Does fried tofu or salmon contain more iron?
Fried tofu is an abundant source of iron and it has 11 times more iron than salmon - fried tofu has 4.9mg of iron in 100 grams and salmon has 0.38mg of iron.
Does fried tofu or salmon contain more potassium?
Salmon is a rich source of potassium and it has 150% more potassium than fried tofu - fried tofu has 146mg of potassium in 100 grams and salmon has 366mg of potassium.