Nuts PecansvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Nuts Pecans vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 61% fewer calories.
Tofu Fried packs 18.8g of protein per 100g (28% of calories from protein) â the better pick for muscle growth and recovery.
Nuts Pecans is the heart-friendlier option with less sodium, more fiber, more potassium.
Nuts Pecans provides 410mg 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 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 | Nuts Pecans | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 691kcal35% | 270kcal14% | +421kcal |
| Protein | 9.2g18% | 19g38% | <0.1g |
| Total Fat | 72g92% | 20g26% | +52g |
| Saturated Fat | 6.2g31% | 2.9g15% | +3.3g |
| Trans Fat | â | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 14g5% | 8.9g3% | +5.0g |
| Dietary Fiber | 9.6g34% | 3.9g14% | +5.7g |
| Sugars | 4.0g | 2.7g | +1.3g |
| âĻVitamins | |||
| Vitamin A | 3.0mcg0% | 1.0mcg0% | +2.0mcg |
| Vitamin C | 1.1mg1% | 0mg0% | +1.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 1.4mg9% | <0.1mg0% | +1.4mg |
| Vitamin K | 3.5mcg3% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.21mg12% | <0.1mg6% | +0.11mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 22mcg6% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | 0.66mg55% | 0.17mg14% | +0.49mg |
| Riboflavin (B2) | 0.13mg10% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 1.2mg7% | 0.10mg1% | +1.1mg |
| ðķMinerals | |||
| Sodium | 0mg0% | 16mg1% | <0.1mg |
| Calcium | 70mg5% | 372mg29% | <0.1mg |
| Iron | 2.5mg14% | 4.9mg27% | <0.1mg |
| Potassium | 410mg9% | 146mg3% | +264mg |
| Phosphorus | 277mg22% | 287mg23% | <0.1mg |
| Magnesium | 121mg29% | 60mg14% | +61mg |
| Zinc | 4.5mg41% | 2.0mg18% | +2.5mg |
| Copper | 1.2mg133% | 0.40mg44% | +0.80mg |
| Manganese | 4.5mg196% | 1.5mg65% | +3.0mg |
| Selenium | 3.8mcg7% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 691 kcal for Nuts Pecans â that's 156% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 9.17g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Tofu Fried is the leaner option with 20.2g of total fat per 100g compared to 72g. Tofu Fried has less saturated fat (2.92g vs 6.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Nuts Pecans: 1.1mg vs 0mg), Vitamin E (Nuts Pecans: 1.4mg vs 0.04mg), Niacin (B3) (Nuts Pecans: 1.17mg vs 0.1mg).
Key Minerals: Notable mineral differences include Sodium (Tofu Fried: 16mg vs 0mg), Selenium (Tofu Fried: 28.5mcg vs 3.8mcg), Calcium (Tofu Fried: 372mg vs 70mg).
Diet Suitability: Both fit a low-sodium diet. Nuts Pecans fits a high-fiber diet.