Fish Oil SalmonvsTofu Yogurt
ðŊWhen to Eat What
Goal-based picks for Fish Oil Salmon vs Tofu Yogurt
Go with Tofu Yogurt at just 94 kcal per 100g â 90% fewer calories.
Tofu Yogurt with 16g of carbs per 100g provides fast-acting energy â a good pick before a workout or when you need a quick boost.
Tofu Yogurt is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Tofu Yogurt provides 118mg of calcium per 100g â a much better source for bone health.
Fish Oil Salmon has only 0g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
Tofu Yogurt edges ahead overall with more protein, less saturated fat â making it the more nutritious option for everyday eating.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Oil Salmon | Tofu Yogurt | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 902kcal45% | 94kcal5% | +808kcal |
| Protein | 0g0% | 3.5g7% | <0.1g |
| Total Fat | 100g128% | 1.8g2% | +98g |
| Saturated Fat | 20g99% | 0.26g1% | +20g |
| Trans Fat | â | 0g | â |
| Cholesterol | 485mg162% | 0mg0% | +485mg |
| Carbohydrates | 0g0% | 16g6% | <0.1g |
| Dietary Fiber | 0g0% | 0.20g1% | <0.1g |
| Sugars | â | 1.2g | â |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 2.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 2.5mg3% | <0.1mg |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | â | 0.31mg2% | â |
| Vitamin K | â | 3.5mcg3% | â |
| Vitamin B6 | 0mg0% | <0.1mg1% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 0mcg0% | 6.0mcg2% | <0.1mcg |
| Thiamin (B1) | 0mg0% | <0.1mg5% | <0.1mg |
| Riboflavin (B2) | 0mg0% | <0.1mg2% | <0.1mg |
| Niacin (B3) | 0mg0% | 0.24mg2% | <0.1mg |
| ðķMinerals | |||
| Sodium | 0mg0% | 35mg2% | <0.1mg |
| Calcium | 0mg0% | 118mg9% | <0.1mg |
| Iron | 0mg0% | 1.1mg6% | <0.1mg |
| Potassium | 0mg0% | 47mg1% | <0.1mg |
| Phosphorus | 0mg0% | 38mg3% | <0.1mg |
| Magnesium | 0mg0% | 40mg10% | <0.1mg |
| Zinc | 0mg0% | 0.31mg3% | <0.1mg |
| Copper | 0mg0% | <0.1mg8% | <0.1mg |
| Manganese | 0mg0% | â | â |
| Selenium | 0mcg0% | 13mcg24% | <0.1mcg |
ðŽNutritional Analysis
Calories: Tofu Yogurt is significantly lower in calories at just 94 kcal per 100g compared to 902 kcal for Fish Oil Salmon â that's 860% fewer calories, making Tofu Yogurt the better choice for calorie-conscious diets.
Protein: Tofu Yogurt provides more protein with 3.5g versus 0g per 100g. In terms of protein-to-calorie efficiency, Tofu Yogurt offers better value for building and maintaining muscle.
Fat: Tofu Yogurt is the leaner option with 1.8g of total fat per 100g compared to 100g. Tofu Yogurt has less saturated fat (0.259g vs 19.9g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Yogurt: 2mcg vs 0mcg), Vitamin C (Tofu Yogurt: 2.5mg vs 0mg), Vitamin B6 (Tofu Yogurt: 0.02mg vs 0mg).
Key Minerals: Notable mineral differences include Calcium (Tofu Yogurt: 118mg vs 0mg), Iron (Tofu Yogurt: 1.06mg vs 0mg), Potassium (Tofu Yogurt: 47mg vs 0mg).
Diet Suitability: Fish Oil Salmon fits a low-carb or keto diet. Tofu Yogurt fits a low-fat diet. Both fit a low-sodium diet.