CeleryvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Celery vs Tofu Fried
Go with Celery at just 14 kcal per 100g â 95% 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.
Celery is the heart-friendlier option with lower saturated fat, more potassium.
Celery provides 260mg 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 | Celery | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 14kcal1% | 270kcal14% | <0.1kcal |
| Protein | 0.69g1% | 19g38% | <0.1g |
| Total Fat | 0.17g0% | 20g26% | <0.1g |
| Saturated Fat | <0.1g0% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 3.0g1% | 8.9g3% | <0.1g |
| Dietary Fiber | 1.6g6% | 3.9g14% | <0.1g |
| Sugars | 1.3g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 22mcg2% | 1.0mcg0% | +21mcg |
| Vitamin C | 3.1mg3% | 0mg0% | +3.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.27mg2% | <0.1mg0% | +0.23mg |
| Vitamin K | 29mcg24% | 7.8mcg7% | +22mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg6% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 36mcg9% | 27mcg7% | +9.0mcg |
| Thiamin (B1) | <0.1mg2% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.32mg2% | 0.10mg1% | +0.22mg |
| ðķMinerals | |||
| Sodium | 80mg3% | 16mg1% | +64mg |
| Calcium | 40mg3% | 372mg29% | <0.1mg |
| Iron | 0.20mg1% | 4.9mg27% | <0.1mg |
| Potassium | 260mg6% | 146mg3% | +114mg |
| Phosphorus | 24mg2% | 287mg23% | <0.1mg |
| Magnesium | 11mg3% | 60mg14% | <0.1mg |
| Zinc | 0.13mg1% | 2.0mg18% | <0.1mg |
| Copper | <0.1mg4% | 0.40mg44% | <0.1mg |
| Manganese | 0.10mg4% | 1.5mg65% | <0.1mg |
| Selenium | 0.40mcg1% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Celery is significantly lower in calories at just 14 kcal per 100g compared to 270 kcal for Tofu Fried â that's 1829% fewer calories, making Celery the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 0.69g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Celery is the leaner option with 0.17g of total fat per 100g compared to 20.2g. Celery has less saturated fat (0.042g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Celery: 3.1mg vs 0mg), Vitamin A (Celery: 22mcg vs 1mcg), Thiamin (B1) (Tofu Fried: 0.17mg vs 0.021mg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 0.4mcg), Iron (Tofu Fried: 4.87mg vs 0.2mg), Zinc (Tofu Fried: 1.99mg vs 0.13mg).
Diet Suitability: Celery fits a low-carb or keto diet. Celery fits a low-fat diet. Both fit a low-sodium diet.