Barley HulledvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Barley Hulled vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 24% fewer calories.
Barley Hulled will keep you satisfied longer with 17.3g fiber, 12.5g protein 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.
Barley Hulled is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Barley Hulled provides 452mg 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 | Barley Hulled | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 354kcal18% | 270kcal14% | +84kcal |
| Protein | 13g25% | 19g38% | <0.1g |
| Total Fat | 2.3g3% | 20g26% | <0.1g |
| Saturated Fat | 0.48g2% | 2.9g15% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 74g27% | 8.9g3% | +65g |
| Dietary Fiber | 17g62% | 3.9g14% | +13g |
| Sugars | 0.80g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 1.0mcg0% | 1.0mcg0% | â |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.57mg4% | <0.1mg0% | +0.53mg |
| Vitamin K | 2.2mcg2% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.32mg19% | <0.1mg6% | +0.22mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 19mcg5% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | 0.65mg54% | 0.17mg14% | +0.48mg |
| Riboflavin (B2) | 0.28mg22% | <0.1mg4% | +0.23mg |
| Niacin (B3) | 4.6mg29% | 0.10mg1% | +4.5mg |
| ðķMinerals | |||
| Sodium | 12mg1% | 16mg1% | <0.1mg |
| Calcium | 33mg3% | 372mg29% | <0.1mg |
| Iron | 3.6mg20% | 4.9mg27% | <0.1mg |
| Potassium | 452mg10% | 146mg3% | +306mg |
| Phosphorus | 264mg21% | 287mg23% | <0.1mg |
| Magnesium | 133mg32% | 60mg14% | +73mg |
| Zinc | 2.8mg25% | 2.0mg18% | +0.78mg |
| Copper | 0.50mg55% | 0.40mg44% | +<0.1mg |
| Manganese | 1.9mg84% | 1.5mg65% | +0.44mg |
| Selenium | 38mcg69% | 29mcg52% | +9.2mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 354 kcal for Barley Hulled â that's 31% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 12.5g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Barley Hulled is the leaner option with 2.3g of total fat per 100g compared to 20.2g. Barley Hulled has less saturated fat (0.482g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Niacin (B3) (Barley Hulled: 4.6mg vs 0.1mg), Vitamin E (Barley Hulled: 0.57mg vs 0.04mg), Riboflavin (B2) (Barley Hulled: 0.285mg vs 0.05mg).
Key Minerals: Notable mineral differences include Calcium (Tofu Fried: 372mg vs 33mg), Potassium (Barley Hulled: 452mg vs 146mg), Magnesium (Barley Hulled: 133mg vs 60mg).
Diet Suitability: Barley Hulled fits a low-fat diet. Both fit a low-sodium diet. Barley Hulled fits a high-fiber diet.