BroccolivsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Broccoli vs Tofu Fried
Go with Broccoli at just 31 kcal per 100g â 89% 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.
Broccoli is the heart-friendlier option with lower saturated fat, more potassium.
Broccoli provides 303mg 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.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Broccoli | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 31kcal2% | 270kcal14% | <0.1kcal |
| Protein | 2.6g5% | 19g38% | <0.1g |
| Total Fat | 0.34g0% | 20g26% | <0.1g |
| Saturated Fat | <0.1g0% | 2.9g15% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | â | 0mg0% | â |
| Carbohydrates | 6.3g2% | 8.9g3% | <0.1g |
| Dietary Fiber | 2.4g9% | 3.9g14% | <0.1g |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | 8.0mcg1% | 1.0mcg0% | +7.0mcg |
| Vitamin C | 91mg101% | 0mg0% | +91mg |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | 0.15mg1% | <0.1mg0% | +0.11mg |
| Vitamin K | 102mcg85% | 7.8mcg7% | +94mcg |
| Vitamin B6 | 0.19mg11% | <0.1mg6% | +<0.1mg |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | 65mcg16% | 27mcg7% | +38mcg |
| Thiamin (B1) | <0.1mg6% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | 0.11mg9% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.64mg4% | 0.10mg1% | +0.54mg |
| ðķMinerals | |||
| Sodium | 36mg2% | 16mg1% | +20mg |
| Calcium | 46mg4% | 372mg29% | <0.1mg |
| Iron | 0.69mg4% | 4.9mg27% | <0.1mg |
| Potassium | 303mg6% | 146mg3% | +157mg |
| Phosphorus | 67mg5% | 287mg23% | <0.1mg |
| Magnesium | 21mg5% | 60mg14% | <0.1mg |
| Zinc | 0.42mg4% | 2.0mg18% | <0.1mg |
| Copper | <0.1mg7% | 0.40mg44% | <0.1mg |
| Manganese | 0.20mg9% | 1.5mg65% | <0.1mg |
| Selenium | 1.6mcg3% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Broccoli is significantly lower in calories at just 31 kcal per 100g compared to 270 kcal for Tofu Fried â that's 771% fewer calories, making Broccoli the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 2.57g per 100g. In terms of protein-to-calorie efficiency, Broccoli offers better value for building and maintaining muscle.
Fat: Broccoli is the leaner option with 0.34g of total fat per 100g compared to 20.2g. Broccoli has less saturated fat (0.039g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Broccoli: 91.3mg vs 0mg), Vitamin K (Broccoli: 102mcg vs 7.8mcg), Vitamin A (Broccoli: 8mcg vs 1mcg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 1.6mcg), Calcium (Tofu Fried: 372mg vs 46mg), Manganese (Tofu Fried: 1.5mg vs 0.197mg).
Diet Suitability: Broccoli fits a low-fat diet. Both fit a low-sodium diet.