Cheese Parmesan HardvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Cheese Parmesan Hard vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 31% fewer calories.
Cheese Parmesan Hard will keep you satisfied longer with 35.8g protein, 25g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Cheese Parmesan Hard packs 35.8g of protein per 100g (37% of calories from protein) â the better pick for muscle growth and recovery.
Tofu Fried is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Cheese Parmesan Hard provides 1180mg of calcium per 100g â a much better source for bone health.
Tofu Fried has 4.87mg of iron per 100g â important for energy levels and preventing iron-deficiency anemia.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Cheese Parmesan Hard | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 392kcal20% | 270kcal14% | +122kcal |
| Protein | 36g72% | 19g38% | +17g |
| Total Fat | 25g32% | 20g26% | +4.8g |
| Saturated Fat | 15g74% | 2.9g15% | +12g |
| Trans Fat | â | 0g | â |
| Cholesterol | 68mg23% | 0mg0% | +68mg |
| Carbohydrates | 3.2g1% | 8.9g3% | <0.1g |
| Dietary Fiber | 0g0% | 3.9g14% | <0.1g |
| Sugars | 0.11g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 207mcg23% | 1.0mcg0% | +206mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0.50mcg3% | 0mcg0% | +0.50mcg |
| Vitamin E | 0.22mg1% | <0.1mg0% | +0.18mg |
| Vitamin K | 1.7mcg1% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | <0.1mg6% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | 0mcg0% | +1.2mcg |
| Folate | 7.0mcg2% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | 0.33mg26% | <0.1mg4% | +0.28mg |
| Niacin (B3) | 0.27mg2% | 0.10mg1% | +0.17mg |
| ðķMinerals | |||
| Sodium | 1180mg51% | 16mg1% | +1164mg |
| Calcium | 1180mg91% | 372mg29% | +808mg |
| Iron | 0.82mg5% | 4.9mg27% | <0.1mg |
| Potassium | 92mg2% | 146mg3% | <0.1mg |
| Phosphorus | 694mg56% | 287mg23% | +407mg |
| Magnesium | 44mg10% | 60mg14% | <0.1mg |
| Zinc | 2.8mg25% | 2.0mg18% | +0.76mg |
| Copper | <0.1mg4% | 0.40mg44% | <0.1mg |
| Manganese | <0.1mg1% | 1.5mg65% | <0.1mg |
| Selenium | 23mcg41% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 392 kcal for Cheese Parmesan Hard â that's 45% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Cheese Parmesan Hard provides more protein with 35.8g versus 18.8g per 100g. In terms of protein-to-calorie efficiency, Cheese Parmesan Hard offers better value for building and maintaining muscle.
Fat: Both have similar fat content â Cheese Parmesan Hard has 25g and Tofu Fried has 20.2g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cheese Parmesan Hard: 207mcg vs 1mcg), Vitamin D (Cheese Parmesan Hard: 0.5mcg vs 0mcg), Vitamin B12 (Cheese Parmesan Hard: 1.2mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Cheese Parmesan Hard: 1180mg vs 16mg), Manganese (Tofu Fried: 1.5mg vs 0.02mg), Copper (Tofu Fried: 0.398mg vs 0.032mg).
Diet Suitability: Cheese Parmesan Hard fits a low-carb or keto diet. Cheese Parmesan Hard fits a high-protein diet. Tofu Fried fits a low-sodium diet.