Fish Tuna SaladvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Fish Tuna Salad vs Tofu Fried
Go with Fish Tuna Salad at just 187 kcal per 100g â 31% 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 is the heart-friendlier option with less sodium, more fiber.
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, more protein â making it the more nutritious option for everyday eating.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Tuna Salad | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 187kcal9% | 270kcal14% | <0.1kcal |
| Protein | 16g32% | 19g38% | <0.1g |
| Total Fat | 9.3g12% | 20g26% | <0.1g |
| Saturated Fat | 1.5g8% | 2.9g15% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | 13mg4% | 0mg0% | +13mg |
| Carbohydrates | 9.4g3% | 8.9g3% | +0.55g |
| Dietary Fiber | 0g0% | 3.9g14% | <0.1g |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | 24mcg3% | 1.0mcg0% | +23mcg |
| Vitamin C | 2.2mg2% | 0mg0% | +2.2mg |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | â | <0.1mg0% | â |
| Vitamin K | â | 7.8mcg7% | â |
| Vitamin B6 | <0.1mg5% | <0.1mg6% | <0.1mg |
| Vitamin B12 | 1.2mcg50% | 0mcg0% | +1.2mcg |
| Folate | 8.0mcg2% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 6.7mg42% | 0.10mg1% | +6.6mg |
| ðķMinerals | |||
| Sodium | 402mg17% | 16mg1% | +386mg |
| Calcium | 17mg1% | 372mg29% | <0.1mg |
| Iron | 1.0mg6% | 4.9mg27% | <0.1mg |
| Potassium | 178mg4% | 146mg3% | +32mg |
| Phosphorus | 178mg14% | 287mg23% | <0.1mg |
| Magnesium | 19mg5% | 60mg14% | <0.1mg |
| Zinc | 0.56mg5% | 2.0mg18% | <0.1mg |
| Copper | 0.14mg16% | 0.40mg44% | <0.1mg |
| Manganese | <0.1mg2% | 1.5mg65% | <0.1mg |
| Selenium | 41mcg75% | 29mcg52% | +13mcg |
ðŽNutritional Analysis
Calories: Fish Tuna Salad is significantly lower in calories at just 187 kcal per 100g compared to 270 kcal for Tofu Fried â that's 44% fewer calories, making Fish Tuna Salad the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 16g per 100g. In terms of protein-to-calorie efficiency, Fish Tuna Salad offers better value for building and maintaining muscle.
Fat: Fish Tuna Salad is the leaner option with 9.26g of total fat per 100g compared to 20.2g. Fish Tuna Salad has less saturated fat (1.54g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Fish Tuna Salad: 2.2mg vs 0mg), Vitamin B12 (Fish Tuna Salad: 1.2mcg vs 0mcg), Niacin (B3) (Fish Tuna Salad: 6.7mg vs 0.1mg).
Key Minerals: Notable mineral differences include Manganese (Tofu Fried: 1.5mg vs 0.04mg), Sodium (Fish Tuna Salad: 402mg vs 16mg), Calcium (Tofu Fried: 372mg vs 17mg).
Diet Suitability: Tofu Fried fits a low-sodium diet.