Ham MincedvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Ham Minced 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.
Ham Minced provides 311mg 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, more protein, less saturated fat â making it the more nutritious option for everyday eating.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Ham Minced | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 263kcal13% | 270kcal14% | <0.1kcal |
| Protein | 16g33% | 19g38% | <0.1g |
| Total Fat | 21g27% | 20g26% | +0.50g |
| Saturated Fat | 7.2g36% | 2.9g15% | +4.3g |
| Trans Fat | â | 0g | â |
| Cholesterol | 70mg23% | 0mg0% | +70mg |
| Carbohydrates | 1.8g1% | 8.9g3% | <0.1g |
| Dietary Fiber | 0g0% | 3.9g14% | <0.1g |
| Sugars | 0g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0.70mcg3% | 0mcg0% | +0.70mcg |
| Vitamin E | 0.27mg2% | <0.1mg0% | +0.23mg |
| Vitamin K | 0mcg0% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.26mg15% | <0.1mg6% | +0.16mg |
| Vitamin B12 | 0.95mcg40% | 0mcg0% | +0.95mcg |
| Folate | 1.0mcg0% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | 0.71mg59% | 0.17mg14% | +0.54mg |
| Riboflavin (B2) | 0.19mg15% | <0.1mg4% | +0.14mg |
| Niacin (B3) | 4.2mg26% | 0.10mg1% | +4.1mg |
| ðķMinerals | |||
| Sodium | 1240mg54% | 16mg1% | +1224mg |
| Calcium | 10mg1% | 372mg29% | <0.1mg |
| Iron | 0.79mg4% | 4.9mg27% | <0.1mg |
| Potassium | 311mg7% | 146mg3% | +165mg |
| Phosphorus | 157mg13% | 287mg23% | <0.1mg |
| Magnesium | 16mg4% | 60mg14% | <0.1mg |
| Zinc | 1.9mg17% | 2.0mg18% | <0.1mg |
| Copper | <0.1mg9% | 0.40mg44% | <0.1mg |
| Manganese | <0.1mg1% | 1.5mg65% | <0.1mg |
| Selenium | 20mcg36% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Ham Minced and Tofu Fried have nearly identical calorie content at 263 and 270 kcal per 100g respectively.
Protein: Tofu Fried provides more protein with 18.8g versus 16.3g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Both have similar fat content â Ham Minced has 20.7g and Tofu Fried has 20.2g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Vitamin D (Ham Minced: 0.7mcg vs 0mcg), Vitamin K (Tofu Fried: 7.8mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Ham Minced: 1240mg vs 16mg), Manganese (Tofu Fried: 1.5mg vs 0.031mg), Calcium (Tofu Fried: 372mg vs 10mg).
Diet Suitability: Ham Minced fits a low-carb or keto diet. Tofu Fried fits a low-sodium diet.