Tofu FriedvsTomato Powder
ðŊWhen to Eat What
Goal-based picks for Tofu Fried vs Tomato Powder
Tomato Powder will keep you satisfied longer with 16.5g fiber, 12.9g protein â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Tomato Powder has both iron (4.56mg) and vitamin C (117mg) â 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) â the better pick for muscle growth and recovery.
Tomato Powder is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Tomato Powder provides 1930mg 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.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Tofu Fried | Tomato Powder | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 270kcal14% | 302kcal15% | <0.1kcal |
| Protein | 19g38% | 13g26% | +5.9g |
| Total Fat | 20g26% | 0.44g1% | +20g |
| Saturated Fat | 2.9g15% | <0.1g0% | +2.9g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 8.9g3% | 75g27% | <0.1g |
| Dietary Fiber | 3.9g14% | 17g59% | <0.1g |
| Sugars | 2.7g | 44g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 1.0mcg0% | 862mcg96% | <0.1mcg |
| Vitamin C | 0mg0% | 117mg130% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | <0.1mg0% | 12mg81% | <0.1mg |
| Vitamin K | 7.8mcg7% | 49mcg41% | <0.1mcg |
| Vitamin B6 | <0.1mg6% | 0.46mg27% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 27mcg7% | 120mcg30% | <0.1mcg |
| Thiamin (B1) | 0.17mg14% | 0.91mg76% | <0.1mg |
| Riboflavin (B2) | <0.1mg4% | 0.76mg59% | <0.1mg |
| Niacin (B3) | 0.10mg1% | 9.1mg57% | <0.1mg |
| ðķMinerals | |||
| Sodium | 16mg1% | 134mg6% | <0.1mg |
| Calcium | 372mg29% | 166mg13% | +206mg |
| Iron | 4.9mg27% | 4.6mg25% | +0.31mg |
| Potassium | 146mg3% | 1930mg41% | <0.1mg |
| Phosphorus | 287mg23% | 295mg24% | <0.1mg |
| Magnesium | 60mg14% | 178mg42% | <0.1mg |
| Zinc | 2.0mg18% | 1.7mg16% | +0.28mg |
| Copper | 0.40mg44% | 1.2mg138% | <0.1mg |
| Manganese | 1.5mg65% | 1.9mg85% | <0.1mg |
| Selenium | 29mcg52% | 5.3mcg10% | +23mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is moderately lower in calories than Tomato Powder, containing 270 kcal compared to 302 kcal per 100g (12% fewer calories).
Protein: Tofu Fried provides more protein with 18.8g versus 12.9g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Tomato Powder is the leaner option with 0.44g of total fat per 100g compared to 20.2g. Tomato Powder has less saturated fat (0.062g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tomato Powder: 862mcg vs 1mcg), Vitamin C (Tomato Powder: 117mg vs 0mg), Vitamin E (Tomato Powder: 12.2mg vs 0.04mg).
Key Minerals: Notable mineral differences include Potassium (Tomato Powder: 1930mg vs 146mg), Sodium (Tomato Powder: 134mg vs 16mg), Selenium (Tofu Fried: 28.5mcg vs 5.3mcg).
Diet Suitability: Tomato Powder fits a low-fat diet. Both fit a low-sodium diet. Tomato Powder fits a high-fiber diet.