Blackberry JuicevsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Blackberry Juice vs Tofu Fried
Go with Blackberry Juice at just 38 kcal per 100g â 86% fewer calories.
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.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
Blackberry Juice delivers 11mg of vitamin C per 100g â great for immune function and skin health.
Tofu Fried has 4.87mg of iron per 100g â important for energy levels and preventing iron-deficiency anemia.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Blackberry Juice | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 38kcal2% | 270kcal14% | <0.1kcal |
| Protein | 0.30g1% | 19g38% | <0.1g |
| Total Fat | 0.60g1% | 20g26% | <0.1g |
| Saturated Fat | <0.1g0% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 7.8g3% | 8.9g3% | <0.1g |
| Dietary Fiber | 0.10g0% | 3.9g14% | <0.1g |
| Sugars | 7.7g | 2.7g | +5.0g |
| âĻVitamins | |||
| Vitamin A | 6.0mcg1% | 1.0mcg0% | +5.0mcg |
| Vitamin C | 11mg13% | 0mg0% | +11mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.90mg6% | <0.1mg0% | +0.86mg |
| Vitamin K | 15mcg13% | 7.8mcg7% | +7.4mcg |
| Vitamin B6 | <0.1mg1% | <0.1mg6% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 10mcg3% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg1% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg1% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 0.45mg3% | 0.10mg1% | +0.35mg |
| ðķMinerals | |||
| Sodium | 1.0mg0% | 16mg1% | <0.1mg |
| Calcium | 12mg1% | 372mg29% | <0.1mg |
| Iron | 0.48mg3% | 4.9mg27% | <0.1mg |
| Potassium | 135mg3% | 146mg3% | <0.1mg |
| Phosphorus | 12mg1% | 287mg23% | <0.1mg |
| Magnesium | 21mg5% | 60mg14% | <0.1mg |
| Zinc | 0.41mg4% | 2.0mg18% | <0.1mg |
| Copper | 0.11mg13% | 0.40mg44% | <0.1mg |
| Manganese | â | 1.5mg65% | â |
| Selenium | 0.30mcg1% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Blackberry Juice is significantly lower in calories at just 38 kcal per 100g compared to 270 kcal for Tofu Fried â that's 611% fewer calories, making Blackberry Juice the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 0.3g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Blackberry Juice is the leaner option with 0.6g of total fat per 100g compared to 20.2g. Blackberry Juice has less saturated fat (0.018g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Blackberry Juice: 11.3mg vs 0mg), Vitamin E (Blackberry Juice: 0.9mg vs 0.04mg), Thiamin (B1) (Tofu Fried: 0.17mg vs 0.012mg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 0.3mcg), Calcium (Tofu Fried: 372mg vs 12mg), Phosphorus (Tofu Fried: 287mg vs 12mg).
Diet Suitability: Blackberry Juice fits a low-fat diet. Both fit a low-sodium diet.