Oil CoconutvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Oil Coconut vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 68% 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 lower saturated fat, more potassium.
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 | Oil Coconut | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 833kcal42% | 270kcal14% | +563kcal |
| Protein | 0g0% | 19g38% | <0.1g |
| Total Fat | 99g127% | 20g26% | +79g |
| Saturated Fat | 83g413% | 2.9g15% | +80g |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | â | 0mg0% | â |
| Carbohydrates | 0.84g0% | 8.9g3% | <0.1g |
| Dietary Fiber | â | 3.9g14% | â |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | â | 1.0mcg0% | â |
| Vitamin C | â | 0mg0% | â |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | 0.11mg1% | <0.1mg0% | +<0.1mg |
| Vitamin K | 0.60mcg1% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | â | <0.1mg6% | â |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | â | 27mcg7% | â |
| Thiamin (B1) | â | 0.17mg14% | â |
| Riboflavin (B2) | â | <0.1mg4% | â |
| Niacin (B3) | â | 0.10mg1% | â |
| ðķMinerals | |||
| Sodium | 0mg0% | 16mg1% | <0.1mg |
| Calcium | 1.0mg0% | 372mg29% | <0.1mg |
| Iron | <0.1mg0% | 4.9mg27% | <0.1mg |
| Potassium | 0mg0% | 146mg3% | <0.1mg |
| Phosphorus | 0mg0% | 287mg23% | <0.1mg |
| Magnesium | 0mg0% | 60mg14% | <0.1mg |
| Zinc | <0.1mg0% | 2.0mg18% | <0.1mg |
| Copper | 0mg0% | 0.40mg44% | <0.1mg |
| Manganese | 0mg0% | 1.5mg65% | <0.1mg |
| Selenium | â | 29mcg52% | â |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 833 kcal for Oil Coconut â that's 209% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 0g 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 99.1g. Tofu Fried has less saturated fat (2.92g vs 82.5g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Tofu Fried: 7.8mcg vs 0.6mcg), Vitamin E (Oil Coconut: 0.11mg vs 0.04mg).
Key Minerals: Notable mineral differences include Calcium (Tofu Fried: 372mg vs 1mg), Potassium (Tofu Fried: 146mg vs 0mg), Sodium (Tofu Fried: 16mg vs 0mg).
Diet Suitability: Oil Coconut fits a low-carb or keto diet. Both fit a low-sodium diet.