Nuts Pistachio NutsvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Nuts Pistachio Nuts vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 52% fewer calories.
Nuts Pistachio Nuts will keep you satisfied longer with 10.6g fiber, 20.2g protein, 45.3g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Nuts Pistachio Nuts has both iron (3.92mg) and vitamin C (6mg) â vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Nuts Pistachio Nuts is the heart-friendlier option with less sodium, more fiber, more potassium.
Nuts Pistachio Nuts provides 1020mg 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.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Nuts Pistachio Nuts | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 560kcal28% | 270kcal14% | +290kcal |
| Protein | 20g40% | 19g38% | +1.4g |
| Total Fat | 45g58% | 20g26% | +25g |
| Saturated Fat | 5.9g30% | 2.9g15% | +3.0g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 27g10% | 8.9g3% | +18g |
| Dietary Fiber | 11g38% | 3.9g14% | +6.7g |
| Sugars | 7.7g | 2.7g | +4.9g |
| âĻVitamins | |||
| Vitamin A | 26mcg3% | 1.0mcg0% | +25mcg |
| Vitamin C | 5.6mg6% | 0mg0% | +5.6mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 2.9mg19% | <0.1mg0% | +2.8mg |
| Vitamin K | â | 7.8mcg7% | â |
| Vitamin B6 | 1.7mg100% | <0.1mg6% | +1.6mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 51mcg13% | 27mcg7% | +24mcg |
| Thiamin (B1) | 0.87mg73% | 0.17mg14% | +0.70mg |
| Riboflavin (B2) | 0.16mg12% | <0.1mg4% | +0.11mg |
| Niacin (B3) | 1.3mg8% | 0.10mg1% | +1.2mg |
| ðķMinerals | |||
| Sodium | 1.0mg0% | 16mg1% | <0.1mg |
| Calcium | 105mg8% | 372mg29% | <0.1mg |
| Iron | 3.9mg22% | 4.9mg27% | <0.1mg |
| Potassium | 1020mg22% | 146mg3% | +874mg |
| Phosphorus | 490mg39% | 287mg23% | +203mg |
| Magnesium | 121mg29% | 60mg14% | +61mg |
| Zinc | 2.2mg20% | 2.0mg18% | +0.21mg |
| Copper | 1.3mg144% | 0.40mg44% | +0.90mg |
| Manganese | 1.2mg52% | 1.5mg65% | <0.1mg |
| Selenium | 7.0mcg13% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 560 kcal for Nuts Pistachio Nuts â that's 107% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Nuts Pistachio Nuts provides more protein with 20.2g versus 18.8g 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 45.3g. Tofu Fried has less saturated fat (2.92g vs 5.91g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Nuts Pistachio Nuts: 5.6mg vs 0mg), Vitamin E (Nuts Pistachio Nuts: 2.86mg vs 0.04mg), Vitamin A (Nuts Pistachio Nuts: 26mcg vs 1mcg).
Key Minerals: Notable mineral differences include Sodium (Tofu Fried: 16mg vs 1mg), Potassium (Nuts Pistachio Nuts: 1020mg vs 146mg), Selenium (Tofu Fried: 28.5mcg vs 7mcg).
Diet Suitability: Nuts Pistachio Nuts fits a high-protein diet. Both fit a low-sodium diet. Nuts Pistachio Nuts fits a high-fiber diet.