Fish Mackerel SaltedvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Fish Mackerel Salted 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 is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Fish Mackerel Salted provides 520mg 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.
Tofu Fried edges ahead overall with more fiber, less saturated fat â making it the more nutritious option for everyday eating.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Mackerel Salted | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 305kcal15% | 270kcal14% | +35kcal |
| Protein | 19g37% | 19g38% | <0.1g |
| Total Fat | 25g32% | 20g26% | +4.9g |
| Saturated Fat | 7.2g36% | 2.9g15% | +4.2g |
| Trans Fat | â | 0g | â |
| Cholesterol | 95mg32% | 0mg0% | +95mg |
| Carbohydrates | 0g0% | 8.9g3% | <0.1g |
| Dietary Fiber | 0g0% | 3.9g14% | <0.1g |
| Sugars | 0g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 47mcg5% | 1.0mcg0% | +46mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 25mcg126% | 0mcg0% | +25mcg |
| Vitamin E | 2.4mg16% | <0.1mg0% | +2.3mg |
| Vitamin K | 7.8mcg7% | 7.8mcg7% | â |
| Vitamin B6 | 0.41mg24% | <0.1mg6% | +0.31mg |
| Vitamin B12 | 12mcg500% | 0mcg0% | +12mcg |
| Folate | 15mcg4% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | 0.19mg15% | <0.1mg4% | +0.14mg |
| Niacin (B3) | 3.3mg21% | 0.10mg1% | +3.2mg |
| ðķMinerals | |||
| Sodium | 4450mg193% | 16mg1% | +4434mg |
| Calcium | 66mg5% | 372mg29% | <0.1mg |
| Iron | 1.4mg8% | 4.9mg27% | <0.1mg |
| Potassium | 520mg11% | 146mg3% | +374mg |
| Phosphorus | 254mg20% | 287mg23% | <0.1mg |
| Magnesium | 60mg14% | 60mg14% | â |
| Zinc | 1.1mg10% | 2.0mg18% | <0.1mg |
| Copper | 0.10mg11% | 0.40mg44% | <0.1mg |
| Manganese | â | 1.5mg65% | â |
| Selenium | 73mcg133% | 29mcg52% | +45mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is moderately lower in calories than Fish Mackerel Salted, containing 270 kcal compared to 305 kcal per 100g (13% fewer calories).
Protein: Both are similar in protein content, with Fish Mackerel Salted providing 18.5g and Tofu Fried providing 18.8g per 100g.
Fat: Both have similar fat content â Fish Mackerel Salted has 25.1g and Tofu Fried has 20.2g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Fish Mackerel Salted: 25.2mcg vs 0mcg), Vitamin B12 (Fish Mackerel Salted: 12mcg vs 0mcg), Vitamin A (Fish Mackerel Salted: 47mcg vs 1mcg).
Key Minerals: Notable mineral differences include Sodium (Fish Mackerel Salted: 4450mg vs 16mg), Calcium (Tofu Fried: 372mg vs 66mg), Copper (Tofu Fried: 0.398mg vs 0.1mg).
Diet Suitability: Fish Mackerel Salted fits a low-carb or keto diet. Tofu Fried fits a low-sodium diet.