Flour Rice White UnenrichedvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Flour Rice White Unenriched vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 25% 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.
Flour Rice White Unenriched with 80g of carbs per 100g provides fast-acting energy â a good pick before a workout or when you need a quick boost.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
Tofu Fried has only 9g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Flour Rice White Unenriched | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 359kcal18% | 270kcal14% | +89kcal |
| Protein | 6.9g14% | 19g38% | <0.1g |
| Total Fat | 1.3g2% | 20g26% | <0.1g |
| Saturated Fat | â | 2.9g15% | â |
| Trans Fat | â | 0g | â |
| Cholesterol | â | 0mg0% | â |
| Carbohydrates | 80g29% | 8.9g3% | +71g |
| Dietary Fiber | 0.50g2% | 3.9g14% | <0.1g |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | â | 1.0mcg0% | â |
| Vitamin C | â | 0mg0% | â |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | â | <0.1mg0% | â |
| Vitamin K | â | 7.8mcg7% | â |
| Vitamin B6 | <0.1mg3% | <0.1mg6% | <0.1mg |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | 16mcg4% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg8% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | 0mg0% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 1.3mg8% | 0.10mg1% | +1.1mg |
| ðķMinerals | |||
| Sodium | 5.0mg0% | 16mg1% | <0.1mg |
| Calcium | 6.0mg0% | 372mg29% | <0.1mg |
| Iron | 0.22mg1% | 4.9mg27% | <0.1mg |
| Potassium | 75mg2% | 146mg3% | <0.1mg |
| Phosphorus | 94mg8% | 287mg23% | <0.1mg |
| Magnesium | 23mg5% | 60mg14% | <0.1mg |
| Zinc | 1.2mg11% | 2.0mg18% | <0.1mg |
| Copper | 0.21mg23% | 0.40mg44% | <0.1mg |
| Manganese | 0.89mg39% | 1.5mg65% | <0.1mg |
| Selenium | 5.3mcg10% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 359 kcal for Flour Rice White Unenriched â that's 33% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 6.94g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Flour Rice White Unenriched is the leaner option with 1.3g of total fat per 100g compared to 20.2g.
Key Vitamins: The most notable vitamin differences are in Riboflavin (B2) (Tofu Fried: 0.05mg vs 0mg), Niacin (B3) (Flour Rice White Unenriched: 1.25mg vs 0.1mg), Vitamin B6 (Tofu Fried: 0.099mg vs 0.052mg).
Key Minerals: Notable mineral differences include Calcium (Tofu Fried: 372mg vs 6mg), Iron (Tofu Fried: 4.87mg vs 0.22mg), Selenium (Tofu Fried: 28.5mcg vs 5.3mcg).
Diet Suitability: Flour Rice White Unenriched fits a low-fat diet. Both fit a low-sodium diet.