Bagels EggvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Bagels Egg vs Tofu Fried
Tofu Fried will keep you satisfied longer with 3.9g fiber, 18.8g protein, 20.2g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Tofu Fried packs 18.8g of protein per 100g (28% of calories from protein) â the better pick for muscle growth and recovery.
Bagels Egg with 53g of carbs per 100g provides fast-acting energy â a good pick before a workout or when you need a quick boost.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
Tofu Fried has only 9g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
Tofu Fried edges ahead overall with more fiber, more protein, more potassium â making it the more nutritious option for everyday eating.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Bagels Egg | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 278kcal14% | 270kcal14% | +8.0kcal |
| Protein | 11g21% | 19g38% | <0.1g |
| Total Fat | 2.1g3% | 20g26% | <0.1g |
| Saturated Fat | 0.42g2% | 2.9g15% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | 24mg8% | 0mg0% | +24mg |
| Carbohydrates | 53g19% | 8.9g3% | +44g |
| Dietary Fiber | 2.3g8% | 3.9g14% | <0.1g |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | 33mcg4% | 1.0mcg0% | +32mcg |
| Vitamin C | 0.60mg1% | 0mg0% | +0.60mg |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | â | <0.1mg0% | â |
| Vitamin K | â | 7.8mcg7% | â |
| Vitamin B6 | <0.1mg5% | <0.1mg6% | <0.1mg |
| Vitamin B12 | 0.16mcg7% | 0mcg0% | +0.16mcg |
| Folate | 88mcg22% | 27mcg7% | +61mcg |
| Thiamin (B1) | 0.54mg45% | 0.17mg14% | +0.37mg |
| Riboflavin (B2) | 0.23mg18% | <0.1mg4% | +0.18mg |
| Niacin (B3) | 3.4mg22% | 0.10mg1% | +3.3mg |
| ðķMinerals | |||
| Sodium | 505mg22% | 16mg1% | +489mg |
| Calcium | 13mg1% | 372mg29% | <0.1mg |
| Iron | 4.0mg22% | 4.9mg27% | <0.1mg |
| Potassium | 68mg1% | 146mg3% | <0.1mg |
| Phosphorus | 84mg7% | 287mg23% | <0.1mg |
| Magnesium | 25mg6% | 60mg14% | <0.1mg |
| Zinc | 0.77mg7% | 2.0mg18% | <0.1mg |
| Copper | <0.1mg10% | 0.40mg44% | <0.1mg |
| Manganese | 0.41mg18% | 1.5mg65% | <0.1mg |
| Selenium | 31mcg56% | 29mcg52% | +2.1mcg |
ðŽNutritional Analysis
Calories: Bagels Egg and Tofu Fried have nearly identical calorie content at 278 and 270 kcal per 100g respectively.
Protein: Tofu Fried provides more protein with 18.8g versus 10.6g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Bagels Egg is the leaner option with 2.1g of total fat per 100g compared to 20.2g. Bagels Egg has less saturated fat (0.421g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Bagels Egg: 0.6mg vs 0mg), Vitamin B12 (Bagels Egg: 0.16mcg vs 0mcg), Vitamin A (Bagels Egg: 33mcg vs 1mcg).
Key Minerals: Notable mineral differences include Calcium (Tofu Fried: 372mg vs 13mg), Sodium (Bagels Egg: 505mg vs 16mg), Copper (Tofu Fried: 0.398mg vs 0.09mg).
Diet Suitability: Bagels Egg fits a low-fat diet. Tofu Fried fits a low-sodium diet.