Tilapia (Cooked) vs Tofu (Firm)
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Tilapia (Cooked) | Tofu (Firm) |
|---|---|---|
| Calories | 128kcal | 144kcal |
| Protein | 26.2g | 17.3g |
| Carbs | 0g | 2.8g |
| Fat | 2.7g | 8.7g |
| Fiber | 0g | 2.3g |
| Sugar | 0g | 0.7g |
| Sodium | 56mg | 14mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Tilapia (Cooked) has 16 fewer calories per 100g than Tofu (Firm) (13% less).
- Tilapia (Cooked) delivers more protein (26.2g vs 17.3g per 100g).
- Tofu (Firm) has more fiber (2.3g vs 0g).
- Tilapia (Cooked) contains less fat (2.7g vs 8.7g).
- Tilapia (Cooked) has less sugar (0g vs 0.7g).
Tilapia (Cooked)
Tilapia is a very lean white fish — high in protein with little fat, plus selenium, vitamin B12 and niacin. It contains less omega-3 than fatty fish like salmon, but it is mild, affordable and quick to cook.
View Tilapia (Cooked) nutrition →Tofu (Firm)
Tofu is a versatile plant-based protein made from soybeans. It provides all essential amino acids and is an excellent source of iron, calcium (when calcium-set), and manganese. Tofu contains isoflavones, which have been studied for their potential benefits for heart health and bone density.
View Tofu (Firm) nutrition →Track Tilapia (Cooked) & Tofu (Firm) in Kairo
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