Bread White WheatvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Bread White Wheat 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 White Wheat is the heart-friendlier option with lower saturated fat, more fiber.
Bread White Wheat provides 684mg 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 White Wheat | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 238kcal12% | 270kcal14% | <0.1kcal |
| Protein | 11g21% | 19g38% | <0.1g |
| Total Fat | 2.1g3% | 20g26% | <0.1g |
| Saturated Fat | 0.63g3% | 2.9g15% | <0.1g |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 44g16% | 8.9g3% | +35g |
| Dietary Fiber | 9.2g33% | 3.9g14% | +5.3g |
| Sugars | 5.0g | 2.7g | +2.3g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.38mg3% | <0.1mg0% | +0.34mg |
| Vitamin K | 7.7mcg6% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | <0.1mg6% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 127mcg32% | 27mcg7% | +100mcg |
| Thiamin (B1) | 0.51mg43% | 0.17mg14% | +0.34mg |
| Riboflavin (B2) | 0.26mg20% | <0.1mg4% | +0.21mg |
| Niacin (B3) | 4.5mg28% | 0.10mg1% | +4.4mg |
| ðķMinerals | |||
| Sodium | 478mg21% | 16mg1% | +462mg |
| Calcium | 684mg53% | 372mg29% | +312mg |
| Iron | 4.9mg27% | 4.9mg27% | +<0.1mg |
| Potassium | 127mg3% | 146mg3% | <0.1mg |
| Phosphorus | 103mg8% | 287mg23% | <0.1mg |
| Magnesium | 26mg6% | 60mg14% | <0.1mg |
| Zinc | 0.95mg9% | 2.0mg18% | <0.1mg |
| Copper | 0.15mg17% | 0.40mg44% | <0.1mg |
| Manganese | 0.63mg28% | 1.5mg65% | <0.1mg |
| Selenium | 16mcg29% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Bread White Wheat is moderately lower in calories than Tofu Fried, containing 238 kcal compared to 270 kcal per 100g (13% fewer calories).
Protein: Tofu Fried provides more protein with 18.8g versus 10.7g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Bread White Wheat is the leaner option with 2.15g of total fat per 100g compared to 20.2g. Bread White Wheat has less saturated fat (0.63g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Niacin (B3) (Bread White Wheat: 4.46mg vs 0.1mg), Vitamin E (Bread White Wheat: 0.38mg vs 0.04mg).
Key Minerals: Notable mineral differences include Sodium (Bread White Wheat: 478mg vs 16mg), Phosphorus (Tofu Fried: 287mg vs 103mg), Copper (Tofu Fried: 0.398mg vs 0.149mg).
Diet Suitability: Bread White Wheat fits a low-fat diet. Tofu Fried fits a low-sodium diet. Bread White Wheat fits a high-fiber diet.