Bread Whole-wheat Prepared From RecipevsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Bread Whole-wheat Prepared From Recipe 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 Whole-wheat Prepared From Recipe is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Bread Whole-wheat Prepared From Recipe provides 314mg 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 Whole-wheat Prepared From Recipe | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 278kcal14% | 270kcal14% | +8.0kcal |
| Protein | 8.4g17% | 19g38% | <0.1g |
| Total Fat | 5.4g7% | 20g26% | <0.1g |
| Saturated Fat | 0.80g4% | 2.9g15% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 51g19% | 8.9g3% | +43g |
| Dietary Fiber | 6.0g21% | 3.9g14% | +2.1g |
| Sugars | 3.8g | 2.7g | +1.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.76mg5% | <0.1mg0% | +0.72mg |
| Vitamin K | 9.4mcg8% | 7.8mcg7% | +1.6mcg |
| Vitamin B6 | 0.20mg12% | <0.1mg6% | +0.10mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 65mcg16% | 27mcg7% | +38mcg |
| Thiamin (B1) | 0.30mg25% | 0.17mg14% | +0.13mg |
| Riboflavin (B2) | 0.23mg17% | <0.1mg4% | +0.18mg |
| Niacin (B3) | 4.0mg25% | 0.10mg1% | +3.9mg |
| ðķMinerals | |||
| Sodium | 346mg15% | 16mg1% | +330mg |
| Calcium | 33mg3% | 372mg29% | <0.1mg |
| Iron | 3.1mg17% | 4.9mg27% | <0.1mg |
| Potassium | 314mg7% | 146mg3% | +168mg |
| Phosphorus | 187mg15% | 287mg23% | <0.1mg |
| Magnesium | 81mg19% | 60mg14% | +21mg |
| Zinc | 1.5mg14% | 2.0mg18% | <0.1mg |
| Copper | 0.25mg28% | 0.40mg44% | <0.1mg |
| Manganese | 1.9mg82% | 1.5mg65% | +0.38mg |
| Selenium | 39mcg70% | 29mcg52% | +10mcg |
ðŽNutritional Analysis
Calories: Bread Whole-wheat Prepared From Recipe 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 8.4g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Bread Whole-wheat Prepared From Recipe is the leaner option with 5.4g of total fat per 100g compared to 20.2g. Bread Whole-wheat Prepared From Recipe has less saturated fat (0.796g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Niacin (B3) (Bread Whole-wheat Prepared From Recipe: 3.98mg vs 0.1mg), Vitamin E (Bread Whole-wheat Prepared From Recipe: 0.76mg vs 0.04mg).
Key Minerals: Notable mineral differences include Sodium (Bread Whole-wheat Prepared From Recipe: 346mg vs 16mg), Calcium (Tofu Fried: 372mg vs 33mg), Potassium (Bread Whole-wheat Prepared From Recipe: 314mg vs 146mg).
Diet Suitability: Tofu Fried fits a low-sodium diet. Bread Whole-wheat Prepared From Recipe fits a high-fiber diet.