Fish Sunfish Pumpkin SeedvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Fish Sunfish Pumpkin Seed vs Tofu Fried
Go with Fish Sunfish Pumpkin Seed at just 89 kcal per 100g â 67% 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.
Fish Sunfish Pumpkin Seed provides 350mg 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.
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 | Fish Sunfish Pumpkin Seed | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 89kcal4% | 270kcal14% | <0.1kcal |
| Protein | 19g39% | 19g38% | +0.60g |
| Total Fat | 0.70g1% | 20g26% | <0.1g |
| Saturated Fat | 0.14g1% | 2.9g15% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | 67mg22% | 0mg0% | +67mg |
| Carbohydrates | 0g0% | 8.9g3% | <0.1g |
| Dietary Fiber | 0g0% | 3.9g14% | <0.1g |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | 15mcg2% | 1.0mcg0% | +14mcg |
| Vitamin C | 1.0mg1% | 0mg0% | +1.0mg |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | â | <0.1mg0% | â |
| Vitamin K | â | 7.8mcg7% | â |
| Vitamin B6 | 0.12mg7% | <0.1mg6% | +<0.1mg |
| Vitamin B12 | 2.0mcg83% | 0mcg0% | +2.0mcg |
| Folate | 15mcg4% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 1.2mg8% | 0.10mg1% | +1.1mg |
| ðķMinerals | |||
| Sodium | 80mg3% | 16mg1% | +64mg |
| Calcium | 80mg6% | 372mg29% | <0.1mg |
| Iron | 1.2mg7% | 4.9mg27% | <0.1mg |
| Potassium | 350mg7% | 146mg3% | +204mg |
| Phosphorus | 180mg14% | 287mg23% | <0.1mg |
| Magnesium | 30mg7% | 60mg14% | <0.1mg |
| Zinc | 1.6mg14% | 2.0mg18% | <0.1mg |
| Copper | 0.30mg33% | 0.40mg44% | <0.1mg |
| Manganese | 0.70mg30% | 1.5mg65% | <0.1mg |
| Selenium | 13mcg23% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Sunfish Pumpkin Seed is significantly lower in calories at just 89 kcal per 100g compared to 270 kcal for Tofu Fried â that's 203% fewer calories, making Fish Sunfish Pumpkin Seed the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Fish Sunfish Pumpkin Seed providing 19.4g and Tofu Fried providing 18.8g per 100g.
Fat: Fish Sunfish Pumpkin Seed is the leaner option with 0.7g of total fat per 100g compared to 20.2g. Fish Sunfish Pumpkin Seed has less saturated fat (0.139g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Fish Sunfish Pumpkin Seed: 1mg vs 0mg), Vitamin B12 (Fish Sunfish Pumpkin Seed: 2mcg vs 0mcg), Vitamin A (Fish Sunfish Pumpkin Seed: 15mcg vs 1mcg).
Key Minerals: Notable mineral differences include Sodium (Fish Sunfish Pumpkin Seed: 80mg vs 16mg), Calcium (Tofu Fried: 372mg vs 80mg), Iron (Tofu Fried: 4.87mg vs 1.2mg).
Diet Suitability: Fish Sunfish Pumpkin Seed fits a low-carb or keto diet. Fish Sunfish Pumpkin Seed fits a low-fat diet. Both fit a low-sodium diet.