Beans Liquid From Stewed Kidney BeansvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Beans Liquid From Stewed Kidney Beans vs Tofu Fried
Go with Beans Liquid From Stewed Kidney Beans at just 47 kcal per 100g â 83% 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.
Beans Liquid From Stewed Kidney Beans provides 408mg 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.
Tofu Fried has 4.87mg of iron per 100g â important for energy levels and preventing iron-deficiency anemia.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Beans Liquid From Stewed Kidney Beans | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 47kcal2% | 270kcal14% | <0.1kcal |
| Protein | 1.8g4% | 19g38% | <0.1g |
| Total Fat | 3.2g4% | 20g26% | <0.1g |
| Saturated Fat | 1.2g6% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 4.0mg1% | 0mg0% | +4.0mg |
| Carbohydrates | 2.8g1% | 8.9g3% | <0.1g |
| Dietary Fiber | 0.10g0% | 3.9g14% | <0.1g |
| Sugars | 0g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0mg0% | <0.1mg0% | <0.1mg |
| Vitamin K | 0mcg0% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | <0.1mg2% | <0.1mg6% | <0.1mg |
| Vitamin B12 | <0.1mcg1% | 0mcg0% | +<0.1mcg |
| Folate | 33mcg8% | 27mcg7% | +6.0mcg |
| Thiamin (B1) | 0.10mg8% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.39mg2% | 0.10mg1% | +0.29mg |
| ðķMinerals | |||
| Sodium | 2.0mg0% | 16mg1% | <0.1mg |
| Calcium | 13mg1% | 372mg29% | <0.1mg |
| Iron | 2.0mg11% | 4.9mg27% | <0.1mg |
| Potassium | 408mg9% | 146mg3% | +262mg |
| Phosphorus | 88mg7% | 287mg23% | <0.1mg |
| Magnesium | 37mg9% | 60mg14% | <0.1mg |
| Zinc | 0.49mg4% | 2.0mg18% | <0.1mg |
| Copper | <0.1mg11% | 0.40mg44% | <0.1mg |
| Manganese | â | 1.5mg65% | â |
| Selenium | 0.50mcg1% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Beans Liquid From Stewed Kidney Beans is significantly lower in calories at just 47 kcal per 100g compared to 270 kcal for Tofu Fried â that's 474% fewer calories, making Beans Liquid From Stewed Kidney Beans the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 1.8g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Beans Liquid From Stewed Kidney Beans is the leaner option with 3.2g of total fat per 100g compared to 20.2g. Beans Liquid From Stewed Kidney Beans has less saturated fat (1.17g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Vitamin E (Tofu Fried: 0.04mg vs 0mg), Vitamin K (Tofu Fried: 7.8mcg vs 0mcg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 0.5mcg), Calcium (Tofu Fried: 372mg vs 13mg), Sodium (Tofu Fried: 16mg vs 2mg).
Diet Suitability: Beans Liquid From Stewed Kidney Beans fits a low-carb or keto diet. Both fit a low-sodium diet.