Kiwifruit GreenvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Kiwifruit Green vs Tofu Fried
Go with Kiwifruit Green at just 58 kcal per 100g â 79% 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.
Kiwifruit Green provides 198mg 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.
Kiwifruit Green delivers 75mg of vitamin C per 100g â great for immune function and skin health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Kiwifruit Green | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 58kcal3% | 270kcal14% | <0.1kcal |
| Protein | 1.1g2% | 19g38% | <0.1g |
| Total Fat | 0.44g1% | 20g26% | <0.1g |
| Saturated Fat | â | 2.9g15% | â |
| Trans Fat | â | 0g | â |
| Cholesterol | â | 0mg0% | â |
| Carbohydrates | 14g5% | 8.9g3% | +5.1g |
| Dietary Fiber | 3.0g11% | 3.9g14% | <0.1g |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | 4.0mcg0% | 1.0mcg0% | +3.0mcg |
| Vitamin C | 75mg83% | 0mg0% | +75mg |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | 1.3mg9% | <0.1mg0% | +1.3mg |
| Vitamin K | 40mcg34% | 7.8mcg7% | +33mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg6% | <0.1mg |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | 26mcg7% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 0.37mg2% | 0.10mg1% | +0.27mg |
| ðķMinerals | |||
| Sodium | 5.0mg0% | 16mg1% | <0.1mg |
| Calcium | 35mg3% | 372mg29% | <0.1mg |
| Iron | 0.24mg1% | 4.9mg27% | <0.1mg |
| Potassium | 198mg4% | 146mg3% | +52mg |
| Phosphorus | 34mg3% | 287mg23% | <0.1mg |
| Magnesium | 16mg4% | 60mg14% | <0.1mg |
| Zinc | 0.14mg1% | 2.0mg18% | <0.1mg |
| Copper | 0.13mg15% | 0.40mg44% | <0.1mg |
| Manganese | <0.1mg3% | 1.5mg65% | <0.1mg |
| Selenium | 0.20mcg0% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Kiwifruit Green is significantly lower in calories at just 58 kcal per 100g compared to 270 kcal for Tofu Fried â that's 366% fewer calories, making Kiwifruit Green the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 1.06g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Kiwifruit Green is the leaner option with 0.44g of total fat per 100g compared to 20.2g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Kiwifruit Green: 74.7mg vs 0mg), Vitamin E (Kiwifruit Green: 1.3mg vs 0.04mg), Thiamin (B1) (Tofu Fried: 0.17mg vs 0.027mg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 0.2mcg), Manganese (Tofu Fried: 1.5mg vs 0.064mg), Iron (Tofu Fried: 4.87mg vs 0.24mg).
Diet Suitability: Kiwifruit Green fits a low-fat diet. Both fit a low-sodium diet.