Squash Summer ScallopvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Squash Summer Scallop vs Tofu Fried
Go with Squash Summer Scallop at just 18 kcal per 100g â 93% 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.
Squash Summer Scallop 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.
Squash Summer Scallop delivers 18mg of vitamin C per 100g â great for immune function and skin health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Squash Summer Scallop | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 18kcal1% | 270kcal14% | <0.1kcal |
| Protein | 1.2g2% | 19g38% | <0.1g |
| Total Fat | 0.20g0% | 20g26% | <0.1g |
| Saturated Fat | <0.1g0% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 3.8g1% | 8.9g3% | <0.1g |
| Dietary Fiber | 1.2g4% | 3.9g14% | <0.1g |
| Sugars | 2.4g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 11mcg1% | 1.0mcg0% | +10mcg |
| Vitamin C | 18mg20% | 0mg0% | +18mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.13mg1% | <0.1mg0% | +<0.1mg |
| Vitamin K | 3.3mcg3% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.11mg6% | <0.1mg6% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 30mcg8% | 27mcg7% | +3.0mcg |
| Thiamin (B1) | <0.1mg6% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 0.60mg4% | 0.10mg1% | +0.50mg |
| ðķMinerals | |||
| Sodium | 1.0mg0% | 16mg1% | <0.1mg |
| Calcium | 19mg1% | 372mg29% | <0.1mg |
| Iron | 0.40mg2% | 4.9mg27% | <0.1mg |
| Potassium | 182mg4% | 146mg3% | +36mg |
| Phosphorus | 36mg3% | 287mg23% | <0.1mg |
| Magnesium | 23mg5% | 60mg14% | <0.1mg |
| Zinc | 0.29mg3% | 2.0mg18% | <0.1mg |
| Copper | 0.10mg11% | 0.40mg44% | <0.1mg |
| Manganese | 0.16mg7% | 1.5mg65% | <0.1mg |
| Selenium | 0.20mcg0% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Squash Summer Scallop is significantly lower in calories at just 18 kcal per 100g compared to 270 kcal for Tofu Fried â that's 1400% fewer calories, making Squash Summer Scallop the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 1.2g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Squash Summer Scallop is the leaner option with 0.2g of total fat per 100g compared to 20.2g. Squash Summer Scallop has less saturated fat (0.041g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Squash Summer Scallop: 18mg vs 0mg), Vitamin A (Squash Summer Scallop: 11mcg vs 1mcg), Niacin (B3) (Squash Summer Scallop: 0.6mg vs 0.1mg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 0.2mcg), Calcium (Tofu Fried: 372mg vs 19mg), Sodium (Tofu Fried: 16mg vs 1mg).
Diet Suitability: Squash Summer Scallop fits a low-carb or keto diet. Squash Summer Scallop fits a low-fat diet. Both fit a low-sodium diet.