Cheese Mozzarella NonfatvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Cheese Mozzarella Nonfat vs Tofu Fried
Go with Cheese Mozzarella Nonfat at just 141 kcal per 100g â 48% fewer calories.
Cheese Mozzarella Nonfat packs 31.7g of protein per 100g (90% of calories from protein) â the better pick for muscle growth and recovery.
Tofu Fried is the heart-friendlier option with less sodium, more fiber, more potassium.
Cheese Mozzarella Nonfat provides 961mg 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 | Cheese Mozzarella Nonfat | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 141kcal7% | 270kcal14% | <0.1kcal |
| Protein | 32g63% | 19g38% | +13g |
| Total Fat | 0g0% | 20g26% | <0.1g |
| Saturated Fat | 0g0% | 2.9g15% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | 18mg6% | 0mg0% | +18mg |
| Carbohydrates | 3.5g1% | 8.9g3% | <0.1g |
| Dietary Fiber | 1.8g6% | 3.9g14% | <0.1g |
| Sugars | 1.5g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 127mcg14% | 1.0mcg0% | +126mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.14mg1% | <0.1mg0% | +0.10mg |
| Vitamin K | 1.6mcg1% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | <0.1mg6% | <0.1mg |
| Vitamin B12 | 0.92mcg38% | 0mcg0% | +0.92mcg |
| Folate | 10mcg3% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | 0.30mg23% | <0.1mg4% | +0.25mg |
| Niacin (B3) | 0.12mg1% | 0.10mg1% | +<0.1mg |
| ðķMinerals | |||
| Sodium | 743mg32% | 16mg1% | +727mg |
| Calcium | 961mg74% | 372mg29% | +589mg |
| Iron | 0.31mg2% | 4.9mg27% | <0.1mg |
| Potassium | 106mg2% | 146mg3% | <0.1mg |
| Phosphorus | 656mg52% | 287mg23% | +369mg |
| Magnesium | 33mg8% | 60mg14% | <0.1mg |
| Zinc | 3.9mg36% | 2.0mg18% | +1.9mg |
| Copper | <0.1mg4% | 0.40mg44% | <0.1mg |
| Manganese | â | 1.5mg65% | â |
| Selenium | 19mcg34% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Cheese Mozzarella Nonfat is significantly lower in calories at just 141 kcal per 100g compared to 270 kcal for Tofu Fried â that's 91% fewer calories, making Cheese Mozzarella Nonfat the better choice for calorie-conscious diets.
Protein: Cheese Mozzarella Nonfat provides more protein with 31.7g versus 18.8g per 100g. In terms of protein-to-calorie efficiency, Cheese Mozzarella Nonfat offers better value for building and maintaining muscle.
Fat: Cheese Mozzarella Nonfat is the leaner option with 0g of total fat per 100g compared to 20.2g. Cheese Mozzarella Nonfat has less saturated fat (0g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Cheese Mozzarella Nonfat: 0.92mcg vs 0mcg), Vitamin A (Cheese Mozzarella Nonfat: 127mcg vs 1mcg), Thiamin (B1) (Tofu Fried: 0.17mg vs 0.02mg).
Key Minerals: Notable mineral differences include Sodium (Cheese Mozzarella Nonfat: 743mg vs 16mg), Iron (Tofu Fried: 4.87mg vs 0.31mg), Copper (Tofu Fried: 0.398mg vs 0.034mg).
Diet Suitability: Cheese Mozzarella Nonfat fits a low-carb or keto diet. Cheese Mozzarella Nonfat fits a high-protein diet. Cheese Mozzarella Nonfat fits a low-fat diet. Tofu Fried fits a low-sodium diet.