Bread PotatovsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Bread Potato 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.
Bread Potato is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Bread Potato provides 718mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
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.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Bread Potato | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 266kcal13% | 270kcal14% | <0.1kcal |
| Protein | 13g25% | 19g38% | <0.1g |
| Total Fat | 3.1g4% | 20g26% | <0.1g |
| Saturated Fat | 0g0% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 47g17% | 8.9g3% | +38g |
| Dietary Fiber | 6.3g23% | 3.9g14% | +2.4g |
| Sugars | 9.4g | 2.7g | +6.7g |
| âĻVitamins | |||
| Vitamin A | 24mcg3% | 1.0mcg0% | +23mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0.10mcg1% | 0mcg0% | +0.10mcg |
| Vitamin E | 0.47mg3% | <0.1mg0% | +0.43mg |
| Vitamin K | 6.8mcg6% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.23mg14% | <0.1mg6% | +0.13mg |
| Vitamin B12 | 0.15mcg6% | 0mcg0% | +0.15mcg |
| Folate | 126mcg32% | 27mcg7% | +99mcg |
| Thiamin (B1) | 0.19mg16% | 0.17mg14% | +<0.1mg |
| Riboflavin (B2) | 0.11mg8% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 1.3mg8% | 0.10mg1% | +1.1mg |
| ðķMinerals | |||
| Sodium | 375mg16% | 16mg1% | +359mg |
| Calcium | 188mg14% | 372mg29% | <0.1mg |
| Iron | 2.3mg13% | 4.9mg27% | <0.1mg |
| Potassium | 718mg15% | 146mg3% | +572mg |
| Phosphorus | 369mg30% | 287mg23% | +82mg |
| Magnesium | 28mg7% | 60mg14% | <0.1mg |
| Zinc | 1.4mg13% | 2.0mg18% | <0.1mg |
| Copper | <0.1mg10% | 0.40mg44% | <0.1mg |
| Manganese | 0.25mg11% | 1.5mg65% | <0.1mg |
| Selenium | 9.5mcg17% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Bread Potato and Tofu Fried have nearly identical calorie content at 266 and 270 kcal per 100g respectively.
Protein: Tofu Fried provides more protein with 18.8g versus 12.5g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Bread Potato is the leaner option with 3.13g of total fat per 100g compared to 20.2g. Bread Potato has less saturated fat (0g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Bread Potato: 0.1mcg vs 0mcg), Vitamin B12 (Bread Potato: 0.15mcg vs 0mcg), Vitamin A (Bread Potato: 24mcg vs 1mcg).
Key Minerals: Notable mineral differences include Sodium (Bread Potato: 375mg vs 16mg), Manganese (Tofu Fried: 1.5mg vs 0.253mg), Potassium (Bread Potato: 718mg vs 146mg).
Diet Suitability: Tofu Fried fits a low-sodium diet. Bread Potato fits a high-fiber diet.