Milk Whole 3.25% Milkfat With Added Vitamin DvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Milk Whole 3.25% Milkfat With Added Vitamin D vs Tofu Fried
Go with Milk Whole 3.25% Milkfat With Added Vitamin D at just 60 kcal per 100g â 78% 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.
Tofu Fried is the heart-friendlier option with less sodium.
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.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Milk Whole 3.25% Milkfat With Added Vitamin D | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 60kcal3% | 270kcal14% | <0.1kcal |
| Protein | 3.3g7% | 19g38% | <0.1g |
| Total Fat | 3.2g4% | 20g26% | <0.1g |
| Saturated Fat | 1.9g9% | 2.9g15% | <0.1g |
| Trans Fat | 0.11g | 0g | +0.11g |
| Cholesterol | 12mg4% | 0mg0% | +12mg |
| Carbohydrates | 4.6g2% | 8.9g3% | <0.1g |
| Dietary Fiber | â | 3.9g14% | â |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | 32mcg4% | 1.0mcg0% | +31mcg |
| Vitamin C | â | 0mg0% | â |
| Vitamin D | 0.96mcg5% | 0mcg0% | +0.96mcg |
| Vitamin E | <0.1mg0% | <0.1mg0% | +<0.1mg |
| Vitamin K | â | 7.8mcg7% | â |
| Vitamin B6 | <0.1mg4% | <0.1mg6% | <0.1mg |
| Vitamin B12 | 0.54mcg23% | 0mcg0% | +0.54mcg |
| Folate | 0mcg0% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.10mg1% | 0.10mg1% | +<0.1mg |
| ðķMinerals | |||
| Sodium | 38mg2% | 16mg1% | +22mg |
| Calcium | 123mg9% | 372mg29% | <0.1mg |
| Iron | 0mg0% | 4.9mg27% | <0.1mg |
| Potassium | 150mg3% | 146mg3% | +4.0mg |
| Phosphorus | 101mg8% | 287mg23% | <0.1mg |
| Magnesium | 12mg3% | 60mg14% | <0.1mg |
| Zinc | 0.42mg4% | 2.0mg18% | <0.1mg |
| Copper | <0.1mg0% | 0.40mg44% | <0.1mg |
| Manganese | 0mg0% | 1.5mg65% | <0.1mg |
| Selenium | 1.9mcg3% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Milk Whole 3.25% Milkfat With Added Vitamin D is significantly lower in calories at just 60 kcal per 100g compared to 270 kcal for Tofu Fried â that's 350% fewer calories, making Milk Whole 3.25% Milkfat With Added Vitamin D the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 3.27g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Milk Whole 3.25% Milkfat With Added Vitamin D is the leaner option with 3.2g of total fat per 100g compared to 20.2g. Milk Whole 3.25% Milkfat With Added Vitamin D has less saturated fat (1.86g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Milk Whole 3.25% Milkfat With Added Vitamin D: 0.96mcg vs 0mcg), Vitamin B12 (Milk Whole 3.25% Milkfat With Added Vitamin D: 0.54mcg vs 0mcg), Folate (Tofu Fried: 27mcg vs 0mcg).
Key Minerals: Notable mineral differences include Iron (Tofu Fried: 4.87mg vs 0mg), Copper (Tofu Fried: 0.398mg vs 0.001mg), Manganese (Tofu Fried: 1.5mg vs 0mg).
Diet Suitability: Milk Whole 3.25% Milkfat With Added Vitamin D fits a low-carb or keto diet. Both fit a low-sodium diet.