Cheese CheddarvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Cheese Cheddar vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 34% fewer calories.
Cheese Cheddar packs 23.3g of protein per 100g (23% of calories from protein) â the better pick for muscle growth and recovery.
Tofu Fried is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Cheese Cheddar provides 707mg 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.
Tofu Fried edges ahead overall with less saturated fat, more potassium â making it the more nutritious option for everyday eating.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Cheese Cheddar | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 408kcal20% | 270kcal14% | +138kcal |
| Protein | 23g47% | 19g38% | +4.5g |
| Total Fat | 34g44% | 20g26% | +14g |
| Saturated Fat | 19g96% | 2.9g15% | +16g |
| Trans Fat | 1.1g | 0g | +1.1g |
| Cholesterol | 100mg33% | 0mg0% | +100mg |
| Carbohydrates | 2.4g1% | 8.9g3% | <0.1g |
| Dietary Fiber | â | 3.9g14% | â |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | 316mcg35% | 1.0mcg0% | +315mcg |
| Vitamin C | â | 0mg0% | â |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | 0.75mg5% | <0.1mg0% | +0.71mg |
| Vitamin K | 2.4mcg2% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg6% | <0.1mg |
| Vitamin B12 | 1.1mcg44% | 0mcg0% | +1.1mcg |
| Folate | 21mcg5% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | 0.44mg34% | <0.1mg4% | +0.39mg |
| Niacin (B3) | <0.1mg0% | 0.10mg1% | <0.1mg |
| ðķMinerals | |||
| Sodium | 654mg28% | 16mg1% | +638mg |
| Calcium | 707mg54% | 372mg29% | +335mg |
| Iron | 0.16mg1% | 4.9mg27% | <0.1mg |
| Potassium | 77mg2% | 146mg3% | <0.1mg |
| Phosphorus | 458mg37% | 287mg23% | +171mg |
| Magnesium | 27mg6% | 60mg14% | <0.1mg |
| Zinc | 3.7mg33% | 2.0mg18% | +1.7mg |
| Copper | <0.1mg4% | 0.40mg44% | <0.1mg |
| Manganese | <0.1mg1% | 1.5mg65% | <0.1mg |
| Selenium | 28mcg51% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 408 kcal for Cheese Cheddar â that's 51% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Cheese Cheddar provides more protein with 23.3g versus 18.8g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Tofu Fried is the leaner option with 20.2g of total fat per 100g compared to 34g. Tofu Fried has less saturated fat (2.92g vs 19.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cheese Cheddar: 316mcg vs 1mcg), Vitamin B12 (Cheese Cheddar: 1.06mcg vs 0mcg), Vitamin E (Cheese Cheddar: 0.75mg vs 0.04mg).
Key Minerals: Notable mineral differences include Sodium (Cheese Cheddar: 654mg vs 16mg), Manganese (Tofu Fried: 1.5mg vs 0.026mg), Iron (Tofu Fried: 4.87mg vs 0.16mg).
Diet Suitability: Cheese Cheddar fits a low-carb or keto diet. Cheese Cheddar fits a high-protein diet. Tofu Fried fits a low-sodium diet.