Cornmeal Blue (navajo)vsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Cornmeal Blue (navajo) vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 32% 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.
Cornmeal Blue (navajo) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Cornmeal Blue (navajo) provides 393mg 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 | Cornmeal Blue (navajo) | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 398kcal20% | 270kcal14% | +128kcal |
| Protein | 10g21% | 19g38% | <0.1g |
| Total Fat | 5.4g7% | 20g26% | <0.1g |
| Saturated Fat | 0.89g4% | 2.9g15% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | â | 0mg0% | â |
| Carbohydrates | 77g28% | 8.9g3% | +68g |
| Dietary Fiber | 8.7g31% | 3.9g14% | +4.8g |
| Sugars | 1.8g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | â | 1.0mcg0% | â |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | 0.73mg5% | <0.1mg0% | +0.69mg |
| Vitamin K | 0mcg0% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.59mg35% | <0.1mg6% | +0.49mg |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | 58mcg14% | 27mcg7% | +31mcg |
| Thiamin (B1) | 0.28mg24% | 0.17mg14% | +0.11mg |
| Riboflavin (B2) | 0.11mg8% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 2.0mg13% | 0.10mg1% | +1.9mg |
| ðķMinerals | |||
| Sodium | 7.0mg0% | 16mg1% | <0.1mg |
| Calcium | 5.0mg0% | 372mg29% | <0.1mg |
| Iron | 2.9mg16% | 4.9mg27% | <0.1mg |
| Potassium | 393mg8% | 146mg3% | +247mg |
| Phosphorus | 354mg28% | 287mg23% | +67mg |
| Magnesium | 133mg32% | 60mg14% | +73mg |
| Zinc | 2.9mg26% | 2.0mg18% | +0.92mg |
| Copper | 0.22mg24% | 0.40mg44% | <0.1mg |
| Manganese | 0.76mg33% | 1.5mg65% | <0.1mg |
| Selenium | 12mcg21% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 398 kcal for Cornmeal Blue (navajo) â that's 47% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 10.4g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Cornmeal Blue (navajo) is the leaner option with 5.44g of total fat per 100g compared to 20.2g. Cornmeal Blue (navajo) has less saturated fat (0.886g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin K (Tofu Fried: 7.8mcg vs 0mcg), Vitamin E (Cornmeal Blue (navajo): 0.73mg vs 0.04mg), Niacin (B3) (Cornmeal Blue (navajo): 2.02mg vs 0.1mg).
Key Minerals: Notable mineral differences include Calcium (Tofu Fried: 372mg vs 5mg), Potassium (Cornmeal Blue (navajo): 393mg vs 146mg), Selenium (Tofu Fried: 28.5mcg vs 11.8mcg).
Diet Suitability: Both fit a low-sodium diet. Cornmeal Blue (navajo) fits a high-fiber diet.