Brussels SproutsvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Brussels Sprouts vs Tofu Fried
Go with Brussels Sprouts at just 43 kcal per 100g â 84% 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.
Brussels Sprouts is the heart-friendlier option with lower saturated fat, more potassium.
Brussels Sprouts provides 389mg 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 | Brussels Sprouts | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 43kcal2% | 270kcal14% | <0.1kcal |
| Protein | 3.4g7% | 19g38% | <0.1g |
| Total Fat | 0.30g0% | 20g26% | <0.1g |
| Saturated Fat | <0.1g0% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 8.9g3% | 8.9g3% | +<0.1g |
| Dietary Fiber | 3.8g14% | 3.9g14% | <0.1g |
| Sugars | 2.2g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 38mcg4% | 1.0mcg0% | +37mcg |
| Vitamin C | 85mg94% | 0mg0% | +85mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.88mg6% | <0.1mg0% | +0.84mg |
| Vitamin K | 177mcg148% | 7.8mcg7% | +169mcg |
| Vitamin B6 | 0.22mg13% | <0.1mg6% | +0.12mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 61mcg15% | 27mcg7% | +34mcg |
| Thiamin (B1) | 0.14mg12% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.74mg5% | 0.10mg1% | +0.65mg |
| ðķMinerals | |||
| Sodium | 25mg1% | 16mg1% | +9.0mg |
| Calcium | 42mg3% | 372mg29% | <0.1mg |
| Iron | 1.4mg8% | 4.9mg27% | <0.1mg |
| Potassium | 389mg8% | 146mg3% | +243mg |
| Phosphorus | 69mg6% | 287mg23% | <0.1mg |
| Magnesium | 23mg5% | 60mg14% | <0.1mg |
| Zinc | 0.42mg4% | 2.0mg18% | <0.1mg |
| Copper | <0.1mg8% | 0.40mg44% | <0.1mg |
| Manganese | 0.34mg15% | 1.5mg65% | <0.1mg |
| Selenium | 1.6mcg3% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Brussels Sprouts is significantly lower in calories at just 43 kcal per 100g compared to 270 kcal for Tofu Fried â that's 528% fewer calories, making Brussels Sprouts the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 3.38g per 100g. In terms of protein-to-calorie efficiency, Brussels Sprouts offers better value for building and maintaining muscle.
Fat: Brussels Sprouts is the leaner option with 0.3g of total fat per 100g compared to 20.2g. Brussels Sprouts has less saturated fat (0.062g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Brussels Sprouts: 85mg vs 0mg), Vitamin A (Brussels Sprouts: 38mcg vs 1mcg), Vitamin K (Brussels Sprouts: 177mcg vs 7.8mcg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 1.6mcg), Calcium (Tofu Fried: 372mg vs 42mg), Copper (Tofu Fried: 0.398mg vs 0.07mg).
Diet Suitability: Brussels Sprouts fits a low-fat diet. Both fit a low-sodium diet.