EggplantvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Eggplant vs Tofu Fried
Go with Eggplant at just 25 kcal per 100g â 91% 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.
Eggplant is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Eggplant provides 229mg 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 | Eggplant | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 25kcal1% | 270kcal14% | <0.1kcal |
| Protein | 0.98g2% | 19g38% | <0.1g |
| Total Fat | 0.18g0% | 20g26% | <0.1g |
| Saturated Fat | <0.1g0% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 5.9g2% | 8.9g3% | <0.1g |
| Dietary Fiber | 3.0g11% | 3.9g14% | <0.1g |
| Sugars | 3.5g | 2.7g | +0.81g |
| âĻVitamins | |||
| Vitamin A | 1.0mcg0% | 1.0mcg0% | â |
| Vitamin C | 2.2mg2% | 0mg0% | +2.2mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.30mg2% | <0.1mg0% | +0.26mg |
| Vitamin K | 3.5mcg3% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | <0.1mg6% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 22mcg6% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 0.65mg4% | 0.10mg1% | +0.55mg |
| ðķMinerals | |||
| Sodium | 2.0mg0% | 16mg1% | <0.1mg |
| Calcium | 9.0mg1% | 372mg29% | <0.1mg |
| Iron | 0.23mg1% | 4.9mg27% | <0.1mg |
| Potassium | 229mg5% | 146mg3% | +83mg |
| Phosphorus | 24mg2% | 287mg23% | <0.1mg |
| Magnesium | 14mg3% | 60mg14% | <0.1mg |
| Zinc | 0.16mg1% | 2.0mg18% | <0.1mg |
| Copper | <0.1mg9% | 0.40mg44% | <0.1mg |
| Manganese | 0.23mg10% | 1.5mg65% | <0.1mg |
| Selenium | 0.30mcg1% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Eggplant is significantly lower in calories at just 25 kcal per 100g compared to 270 kcal for Tofu Fried â that's 980% fewer calories, making Eggplant the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 0.98g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Eggplant is the leaner option with 0.18g of total fat per 100g compared to 20.2g. Eggplant has less saturated fat (0.034g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Eggplant: 2.2mg vs 0mg), Vitamin E (Eggplant: 0.3mg vs 0.04mg), Niacin (B3) (Eggplant: 0.649mg vs 0.1mg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 0.3mcg), Calcium (Tofu Fried: 372mg vs 9mg), Iron (Tofu Fried: 4.87mg vs 0.23mg).
Diet Suitability: Eggplant fits a low-fat diet. Both fit a low-sodium diet.