Cheese SwissvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Cheese Swiss vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 31% fewer calories.
Cheese Swiss packs 27g of protein per 100g (27% 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 Swiss provides 890mg 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 Swiss | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 393kcal20% | 270kcal14% | +123kcal |
| Protein | 27g54% | 19g38% | +8.2g |
| Total Fat | 31g40% | 20g26% | +11g |
| Saturated Fat | 18g91% | 2.9g15% | +15g |
| Trans Fat | 0.99g | 0g | +0.99g |
| Cholesterol | 93mg31% | 0mg0% | +93mg |
| Carbohydrates | 1.4g1% | 8.9g3% | <0.1g |
| Dietary Fiber | â | 3.9g14% | â |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | 292mcg32% | 1.0mcg0% | +291mcg |
| Vitamin C | â | 0mg0% | â |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.60mg4% | <0.1mg0% | +0.56mg |
| Vitamin K | 1.4mcg1% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg6% | <0.1mg |
| Vitamin B12 | 3.0mcg126% | 0mcg0% | +3.0mcg |
| Folate | 9.0mcg2% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg1% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | 0.30mg23% | <0.1mg4% | +0.25mg |
| Niacin (B3) | <0.1mg0% | 0.10mg1% | <0.1mg |
| ðķMinerals | |||
| Sodium | 185mg8% | 16mg1% | +169mg |
| Calcium | 890mg68% | 372mg29% | +518mg |
| Iron | 0.13mg1% | 4.9mg27% | <0.1mg |
| Potassium | 71mg2% | 146mg3% | <0.1mg |
| Phosphorus | 574mg46% | 287mg23% | +287mg |
| Magnesium | 33mg8% | 60mg14% | <0.1mg |
| Zinc | 4.4mg40% | 2.0mg18% | +2.4mg |
| Copper | <0.1mg5% | 0.40mg44% | <0.1mg |
| Manganese | <0.1mg1% | 1.5mg65% | <0.1mg |
| Selenium | 30mcg55% | 29mcg52% | +1.6mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 393 kcal for Cheese Swiss â that's 46% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Cheese Swiss provides more protein with 27g 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 31g. Tofu Fried has less saturated fat (2.92g vs 18.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cheese Swiss: 292mcg vs 1mcg), Vitamin B12 (Cheese Swiss: 3.02mcg vs 0mcg), Thiamin (B1) (Tofu Fried: 0.17mg vs 0.011mg).
Key Minerals: Notable mineral differences include Manganese (Tofu Fried: 1.5mg vs 0.027mg), Iron (Tofu Fried: 4.87mg vs 0.13mg), Sodium (Cheese Swiss: 185mg vs 16mg).
Diet Suitability: Cheese Swiss fits a low-carb or keto diet. Cheese Swiss fits a high-protein diet. Tofu Fried fits a low-sodium diet.