PlumsvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Plums vs Tofu Fried
Go with Plums at just 46 kcal per 100g â 83% 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.
Plums is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
Plums delivers 10mg of vitamin C per 100g â great for immune function and skin health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Plums | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 46kcal2% | 270kcal14% | <0.1kcal |
| Protein | 0.70g1% | 19g38% | <0.1g |
| Total Fat | 0.28g0% | 20g26% | <0.1g |
| Saturated Fat | <0.1g0% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 11g4% | 8.9g3% | +2.5g |
| Dietary Fiber | 1.4g5% | 3.9g14% | <0.1g |
| Sugars | 9.9g | 2.7g | +7.2g |
| âĻVitamins | |||
| Vitamin A | 17mcg2% | 1.0mcg0% | +16mcg |
| Vitamin C | 9.5mg11% | 0mg0% | +9.5mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.26mg2% | <0.1mg0% | +0.22mg |
| Vitamin K | 6.4mcg5% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | <0.1mg2% | <0.1mg6% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 5.0mcg1% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 0.42mg3% | 0.10mg1% | +0.32mg |
| ðķMinerals | |||
| Sodium | 0mg0% | 16mg1% | <0.1mg |
| Calcium | 6.0mg0% | 372mg29% | <0.1mg |
| Iron | 0.17mg1% | 4.9mg27% | <0.1mg |
| Potassium | 157mg3% | 146mg3% | +11mg |
| Phosphorus | 16mg1% | 287mg23% | <0.1mg |
| Magnesium | 7.0mg2% | 60mg14% | <0.1mg |
| Zinc | 0.10mg1% | 2.0mg18% | <0.1mg |
| Copper | <0.1mg6% | 0.40mg44% | <0.1mg |
| Manganese | <0.1mg2% | 1.5mg65% | <0.1mg |
| Selenium | 0mcg0% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Plums is significantly lower in calories at just 46 kcal per 100g compared to 270 kcal for Tofu Fried â that's 487% fewer calories, making Plums the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 0.7g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Plums is the leaner option with 0.28g of total fat per 100g compared to 20.2g. Plums has less saturated fat (0.017g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Plums: 9.5mg vs 0mg), Vitamin A (Plums: 17mcg vs 1mcg), Vitamin E (Plums: 0.26mg vs 0.04mg).
Key Minerals: Notable mineral differences include Sodium (Tofu Fried: 16mg vs 0mg), Selenium (Tofu Fried: 28.5mcg vs 0mcg), Calcium (Tofu Fried: 372mg vs 6mg).
Diet Suitability: Plums fits a low-fat diet. Both fit a low-sodium diet.