Seeds Chia SeedsvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Seeds Chia Seeds vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 44% fewer calories.
Seeds Chia Seeds will keep you satisfied longer with 34.4g fiber, 16.5g protein, 30.7g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Seeds Chia Seeds is the heart-friendlier option with more fiber, more potassium.
Seeds Chia Seeds provides 407mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Seeds Chia Seeds provides 631mg 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 | Seeds Chia Seeds | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 486kcal24% | 270kcal14% | +216kcal |
| Protein | 17g33% | 19g38% | <0.1g |
| Total Fat | 31g39% | 20g26% | +11g |
| Saturated Fat | 3.3g17% | 2.9g15% | +0.41g |
| Trans Fat | 0.14g | 0g | +0.14g |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 42g15% | 8.9g3% | +33g |
| Dietary Fiber | 34g123% | 3.9g14% | +31g |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | â | 1.0mcg0% | â |
| Vitamin C | 1.6mg2% | 0mg0% | +1.6mg |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | 0.50mg3% | <0.1mg0% | +0.46mg |
| Vitamin K | â | 7.8mcg7% | â |
| Vitamin B6 | â | <0.1mg6% | â |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 49mcg12% | 27mcg7% | +22mcg |
| Thiamin (B1) | 0.62mg52% | 0.17mg14% | +0.45mg |
| Riboflavin (B2) | 0.17mg13% | <0.1mg4% | +0.12mg |
| Niacin (B3) | 8.8mg55% | 0.10mg1% | +8.7mg |
| ðķMinerals | |||
| Sodium | 16mg1% | 16mg1% | â |
| Calcium | 631mg49% | 372mg29% | +259mg |
| Iron | 7.7mg43% | 4.9mg27% | +2.8mg |
| Potassium | 407mg9% | 146mg3% | +261mg |
| Phosphorus | 860mg69% | 287mg23% | +573mg |
| Magnesium | 335mg80% | 60mg14% | +275mg |
| Zinc | 4.6mg42% | 2.0mg18% | +2.6mg |
| Copper | 0.92mg103% | 0.40mg44% | +0.53mg |
| Manganese | 2.7mg118% | 1.5mg65% | +1.2mg |
| Selenium | 55mcg100% | 29mcg52% | +27mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 486 kcal for Seeds Chia Seeds â that's 80% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 16.5g 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 30.7g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Seeds Chia Seeds: 1.6mg vs 0mg), Niacin (B3) (Seeds Chia Seeds: 8.83mg vs 0.1mg), Vitamin E (Seeds Chia Seeds: 0.5mg vs 0.04mg).
Key Minerals: Notable mineral differences include Magnesium (Seeds Chia Seeds: 335mg vs 60mg), Phosphorus (Seeds Chia Seeds: 860mg vs 287mg), Potassium (Seeds Chia Seeds: 407mg vs 146mg).
Diet Suitability: Both fit a low-sodium diet. Seeds Chia Seeds fits a high-fiber diet.