Fish LingcodvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Fish Lingcod vs Tofu Fried
Go with Fish Lingcod at just 85 kcal per 100g â 69% 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.
Fish Lingcod provides 437mg 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 4.87mg of iron per 100g â important for energy levels and preventing iron-deficiency anemia.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Lingcod | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 85kcal4% | 270kcal14% | <0.1kcal |
| Protein | 18g35% | 19g38% | <0.1g |
| Total Fat | 1.1g1% | 20g26% | <0.1g |
| Saturated Fat | 0.20g1% | 2.9g15% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | 52mg17% | 0mg0% | +52mg |
| Carbohydrates | 0g0% | 8.9g3% | <0.1g |
| Dietary Fiber | 0g0% | 3.9g14% | <0.1g |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | 15mcg2% | 1.0mcg0% | +14mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | â | <0.1mg0% | â |
| Vitamin K | â | 7.8mcg7% | â |
| Vitamin B6 | 0.30mg18% | <0.1mg6% | +0.20mg |
| Vitamin B12 | 3.6mcg150% | 0mcg0% | +3.6mcg |
| Folate | 9.0mcg2% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | 0.11mg9% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 1.9mg12% | 0.10mg1% | +1.8mg |
| ðķMinerals | |||
| Sodium | 59mg3% | 16mg1% | +43mg |
| Calcium | 14mg1% | 372mg29% | <0.1mg |
| Iron | 0.32mg2% | 4.9mg27% | <0.1mg |
| Potassium | 437mg9% | 146mg3% | +291mg |
| Phosphorus | 201mg16% | 287mg23% | <0.1mg |
| Magnesium | 26mg6% | 60mg14% | <0.1mg |
| Zinc | 0.45mg4% | 2.0mg18% | <0.1mg |
| Copper | <0.1mg3% | 0.40mg44% | <0.1mg |
| Manganese | <0.1mg1% | 1.5mg65% | <0.1mg |
| Selenium | 37mcg66% | 29mcg52% | +8.0mcg |
ðŽNutritional Analysis
Calories: Fish Lingcod is significantly lower in calories at just 85 kcal per 100g compared to 270 kcal for Tofu Fried â that's 218% fewer calories, making Fish Lingcod the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 17.7g per 100g. In terms of protein-to-calorie efficiency, Fish Lingcod offers better value for building and maintaining muscle.
Fat: Fish Lingcod is the leaner option with 1.06g of total fat per 100g compared to 20.2g. Fish Lingcod has less saturated fat (0.197g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Fish Lingcod: 3.6mcg vs 0mcg), Niacin (B3) (Fish Lingcod: 1.9mg vs 0.1mg), Vitamin A (Fish Lingcod: 15mcg vs 1mcg).
Key Minerals: Notable mineral differences include Manganese (Tofu Fried: 1.5mg vs 0.02mg), Calcium (Tofu Fried: 372mg vs 14mg), Iron (Tofu Fried: 4.87mg vs 0.32mg).
Diet Suitability: Fish Lingcod fits a low-carb or keto diet. Fish Lingcod fits a low-fat diet. Both fit a low-sodium diet.