Seeds Sunflower Seed KernelsvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Seeds Sunflower Seed Kernels vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 54% fewer calories.
Seeds Sunflower Seed Kernels will keep you satisfied longer with 8.6g fiber, 20.8g protein, 51.5g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Seeds Sunflower Seed Kernels is the heart-friendlier option with less sodium, more fiber, more potassium.
Seeds Sunflower Seed Kernels provides 645mg 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.
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 Sunflower Seed Kernels | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 584kcal29% | 270kcal14% | +314kcal |
| Protein | 21g42% | 19g38% | +2.0g |
| Total Fat | 52g66% | 20g26% | +31g |
| Saturated Fat | 4.5g22% | 2.9g15% | +1.5g |
| Trans Fat | â | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 20g7% | 8.9g3% | +11g |
| Dietary Fiber | 8.6g31% | 3.9g14% | +4.7g |
| Sugars | 2.6g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 3.0mcg0% | 1.0mcg0% | +2.0mcg |
| Vitamin C | 1.4mg2% | 0mg0% | +1.4mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 35mg235% | <0.1mg0% | +35mg |
| Vitamin K | 0mcg0% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 1.3mg79% | <0.1mg6% | +1.2mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 227mcg57% | 27mcg7% | +200mcg |
| Thiamin (B1) | 1.5mg123% | 0.17mg14% | +1.3mg |
| Riboflavin (B2) | 0.35mg27% | <0.1mg4% | +0.30mg |
| Niacin (B3) | 8.3mg52% | 0.10mg1% | +8.2mg |
| ðķMinerals | |||
| Sodium | 9.0mg0% | 16mg1% | <0.1mg |
| Calcium | 78mg6% | 372mg29% | <0.1mg |
| Iron | 5.3mg29% | 4.9mg27% | +0.38mg |
| Potassium | 645mg14% | 146mg3% | +499mg |
| Phosphorus | 660mg53% | 287mg23% | +373mg |
| Magnesium | 325mg77% | 60mg14% | +265mg |
| Zinc | 5.0mg45% | 2.0mg18% | +3.0mg |
| Copper | 1.8mg200% | 0.40mg44% | +1.4mg |
| Manganese | 1.9mg85% | 1.5mg65% | +0.45mg |
| Selenium | 53mcg96% | 29mcg52% | +25mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 584 kcal for Seeds Sunflower Seed Kernels â that's 116% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Seeds Sunflower Seed Kernels provides more protein with 20.8g 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 51.5g. Tofu Fried has less saturated fat (2.92g vs 4.46g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Seeds Sunflower Seed Kernels: 1.4mg vs 0mg), Vitamin E (Seeds Sunflower Seed Kernels: 35.2mg vs 0.04mg), Vitamin K (Tofu Fried: 7.8mcg vs 0mcg).
Key Minerals: Notable mineral differences include Magnesium (Seeds Sunflower Seed Kernels: 325mg vs 60mg), Calcium (Tofu Fried: 372mg vs 78mg), Copper (Seeds Sunflower Seed Kernels: 1.8mg vs 0.398mg).
Diet Suitability: Seeds Sunflower Seed Kernels fits a high-protein diet. Both fit a low-sodium diet. Seeds Sunflower Seed Kernels fits a high-fiber diet.