SpinachvsTofu Fried
🎯When to Eat What
Goal-based picks for Spinach vs Tofu Fried
Go with Spinach at just 23 kcal per 100g — 91% fewer calories.
Tofu Fried will keep you satisfied longer with 3.9g fiber, 18.8g protein, 20.2g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Spinach has both iron (2.71mg) and vitamin C (28mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Tofu Fried packs 18.8g of protein per 100g (28% of calories from protein) — the better pick for muscle growth and recovery.
Spinach is the heart-friendlier option with lower saturated fat, more potassium.
Spinach provides 558mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Spinach | Tofu Fried | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 23kcal1% | 270kcal14% | <0.1kcal |
| Protein | 2.9g6% | 19g38% | <0.1g |
| Total Fat | 0.39g1% | 20g26% | <0.1g |
| Saturated Fat | <0.1g0% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.6g1% | 8.9g3% | <0.1g |
| Dietary Fiber | 2.2g8% | 3.9g14% | <0.1g |
| Sugars | 0.42g | 2.7g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 469mcg52% | 1.0mcg0% | +468mcg |
| Vitamin C | 28mg31% | 0mg0% | +28mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.0mg14% | <0.1mg0% | +2.0mg |
| Vitamin K | 483mcg403% | 7.8mcg7% | +475mcg |
| Vitamin B6 | 0.20mg11% | <0.1mg6% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 194mcg49% | 27mcg7% | +167mcg |
| Thiamin (B1) | <0.1mg7% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | 0.19mg15% | <0.1mg4% | +0.14mg |
| Niacin (B3) | 0.72mg5% | 0.10mg1% | +0.62mg |
| 🔶Minerals | |||
| Sodium | 79mg3% | 16mg1% | +63mg |
| Calcium | 99mg8% | 372mg29% | <0.1mg |
| Iron | 2.7mg15% | 4.9mg27% | <0.1mg |
| Potassium | 558mg12% | 146mg3% | +412mg |
| Phosphorus | 49mg4% | 287mg23% | <0.1mg |
| Magnesium | 79mg19% | 60mg14% | +19mg |
| Zinc | 0.53mg5% | 2.0mg18% | <0.1mg |
| Copper | 0.13mg14% | 0.40mg44% | <0.1mg |
| Manganese | 0.90mg39% | 1.5mg65% | <0.1mg |
| Selenium | 1.0mcg2% | 29mcg52% | <0.1mcg |
🔬Nutritional Analysis
Calories: Spinach is significantly lower in calories at just 23 kcal per 100g compared to 270 kcal for Tofu Fried — that's 1074% fewer calories, making Spinach the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 2.86g per 100g. In terms of protein-to-calorie efficiency, Spinach offers better value for building and maintaining muscle.
Fat: Spinach is the leaner option with 0.39g of total fat per 100g compared to 20.2g. Spinach has less saturated fat (0.063g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Spinach: 469mcg vs 1mcg), Vitamin C (Spinach: 28.1mg vs 0mg), Vitamin E (Spinach: 2.03mg vs 0.04mg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 1mcg), Phosphorus (Tofu Fried: 287mg vs 49mg), Sodium (Spinach: 79mg vs 16mg).
Diet Suitability: Spinach fits a low-carb or keto diet. Spinach fits a low-fat diet. Both fit a low-sodium diet.