Tofu FriedvsTurnips
ðŊWhen to Eat What
Goal-based picks for Tofu Fried vs Turnips
Go with Turnips at just 28 kcal per 100g â 90% 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.
Turnips is the heart-friendlier option with lower saturated fat, more potassium.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
Turnips delivers 21mg of vitamin C per 100g â great for immune function and skin health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Tofu Fried | Turnips | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 270kcal14% | 28kcal1% | +242kcal |
| Protein | 19g38% | 0.90g2% | +18g |
| Total Fat | 20g26% | 0.10g0% | +20g |
| Saturated Fat | 2.9g15% | <0.1g0% | +2.9g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 8.9g3% | 6.4g2% | +2.4g |
| Dietary Fiber | 3.9g14% | 1.8g6% | +2.1g |
| Sugars | 2.7g | 3.8g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 1.0mcg0% | 0mcg0% | +1.0mcg |
| Vitamin C | 0mg0% | 21mg23% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | <0.1mg0% | <0.1mg0% | +<0.1mg |
| Vitamin K | 7.8mcg7% | 0.10mcg0% | +7.7mcg |
| Vitamin B6 | <0.1mg6% | <0.1mg5% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 27mcg7% | 15mcg4% | +12mcg |
| Thiamin (B1) | 0.17mg14% | <0.1mg3% | +0.13mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.10mg1% | 0.40mg3% | <0.1mg |
| ðķMinerals | |||
| Sodium | 16mg1% | 67mg3% | <0.1mg |
| Calcium | 372mg29% | 30mg2% | +342mg |
| Iron | 4.9mg27% | 0.30mg2% | +4.6mg |
| Potassium | 146mg3% | 191mg4% | <0.1mg |
| Phosphorus | 287mg23% | 27mg2% | +260mg |
| Magnesium | 60mg14% | 11mg3% | +49mg |
| Zinc | 2.0mg18% | 0.27mg2% | +1.7mg |
| Copper | 0.40mg44% | <0.1mg9% | +0.31mg |
| Manganese | 1.5mg65% | 0.13mg6% | +1.4mg |
| Selenium | 29mcg52% | 0.70mcg1% | +28mcg |
ðŽNutritional Analysis
Calories: Turnips is significantly lower in calories at just 28 kcal per 100g compared to 270 kcal for Tofu Fried â that's 864% fewer calories, making Turnips the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 0.9g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Turnips is the leaner option with 0.1g of total fat per 100g compared to 20.2g. Turnips has less saturated fat (0.011g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Vitamin C (Turnips: 21mg vs 0mg), Vitamin K (Tofu Fried: 7.8mcg vs 0.1mcg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 0.7mcg), Iron (Tofu Fried: 4.87mg vs 0.3mg), Calcium (Tofu Fried: 372mg vs 30mg).
Diet Suitability: Turnips fits a low-fat diet. Both fit a low-sodium diet.