OnionsvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Onions vs Tofu Fried
Go with Onions at just 40 kcal per 100g â 85% 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.
Onions is the heart-friendlier option with lower saturated fat, less sodium.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
Onions delivers 7mg of vitamin C per 100g â great for immune function and skin health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Onions | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 40kcal2% | 270kcal14% | <0.1kcal |
| Protein | 1.1g2% | 19g38% | <0.1g |
| Total Fat | 0.10g0% | 20g26% | <0.1g |
| Saturated Fat | <0.1g0% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 9.3g3% | 8.9g3% | +0.48g |
| Dietary Fiber | 1.7g6% | 3.9g14% | <0.1g |
| Sugars | 4.2g | 2.7g | +1.5g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 7.4mg8% | 0mg0% | +7.4mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | <0.1mg0% | <0.1mg0% | <0.1mg |
| Vitamin K | 0.40mcg0% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.12mg7% | <0.1mg6% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 19mcg5% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 0.12mg1% | 0.10mg1% | +<0.1mg |
| ðķMinerals | |||
| Sodium | 4.0mg0% | 16mg1% | <0.1mg |
| Calcium | 23mg2% | 372mg29% | <0.1mg |
| Iron | 0.21mg1% | 4.9mg27% | <0.1mg |
| Potassium | 146mg3% | 146mg3% | â |
| Phosphorus | 29mg2% | 287mg23% | <0.1mg |
| Magnesium | 10mg2% | 60mg14% | <0.1mg |
| Zinc | 0.17mg2% | 2.0mg18% | <0.1mg |
| Copper | <0.1mg4% | 0.40mg44% | <0.1mg |
| Manganese | 0.13mg6% | 1.5mg65% | <0.1mg |
| Selenium | 0.50mcg1% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Onions is significantly lower in calories at just 40 kcal per 100g compared to 270 kcal for Tofu Fried â that's 575% fewer calories, making Onions the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 1.1g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Onions is the leaner option with 0.1g of total fat per 100g compared to 20.2g. Onions has less saturated fat (0.042g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Vitamin C (Onions: 7.4mg vs 0mg), Vitamin K (Tofu Fried: 7.8mcg vs 0.4mcg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 0.5mcg), Iron (Tofu Fried: 4.87mg vs 0.21mg), Calcium (Tofu Fried: 372mg vs 23mg).
Diet Suitability: Onions fits a low-fat diet. Both fit a low-sodium diet.