Fish Trout Rainbow Wild RawvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Fish Trout Rainbow Wild Raw vs Tofu Fried
Go with Fish Trout Rainbow Wild Raw at just 119 kcal per 100g â 56% 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 Trout Rainbow Wild Raw provides 481mg 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 Trout Rainbow Wild Raw | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 119kcal6% | 270kcal14% | <0.1kcal |
| Protein | 21g41% | 19g38% | +1.7g |
| Total Fat | 3.5g4% | 20g26% | <0.1g |
| Saturated Fat | 0.72g4% | 2.9g15% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | 59mg20% | 0mg0% | +59mg |
| Carbohydrates | 0g0% | 8.9g3% | <0.1g |
| Dietary Fiber | 0g0% | 3.9g14% | <0.1g |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | 19mcg2% | 1.0mcg0% | +18mcg |
| Vitamin C | 2.4mg3% | 0mg0% | +2.4mg |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | â | <0.1mg0% | â |
| Vitamin K | â | 7.8mcg7% | â |
| Vitamin B6 | 0.41mg24% | <0.1mg6% | +0.31mg |
| Vitamin B12 | 4.5mcg185% | 0mcg0% | +4.5mcg |
| Folate | 12mcg3% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | 0.12mg10% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | 0.10mg8% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 5.4mg34% | 0.10mg1% | +5.3mg |
| ðķMinerals | |||
| Sodium | 31mg1% | 16mg1% | +15mg |
| Calcium | 67mg5% | 372mg29% | <0.1mg |
| Iron | 0.70mg4% | 4.9mg27% | <0.1mg |
| Potassium | 481mg10% | 146mg3% | +335mg |
| Phosphorus | 271mg22% | 287mg23% | <0.1mg |
| Magnesium | 31mg7% | 60mg14% | <0.1mg |
| Zinc | 1.1mg10% | 2.0mg18% | <0.1mg |
| Copper | 0.11mg12% | 0.40mg44% | <0.1mg |
| Manganese | 0.16mg7% | 1.5mg65% | <0.1mg |
| Selenium | 13mcg23% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Trout Rainbow Wild Raw is significantly lower in calories at just 119 kcal per 100g compared to 270 kcal for Tofu Fried â that's 127% fewer calories, making Fish Trout Rainbow Wild Raw the better choice for calorie-conscious diets.
Protein: Fish Trout Rainbow Wild Raw provides more protein with 20.5g versus 18.8g per 100g. In terms of protein-to-calorie efficiency, Fish Trout Rainbow Wild Raw offers better value for building and maintaining muscle.
Fat: Fish Trout Rainbow Wild Raw is the leaner option with 3.46g of total fat per 100g compared to 20.2g. Fish Trout Rainbow Wild Raw has less saturated fat (0.722g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Fish Trout Rainbow Wild Raw: 2.4mg vs 0mg), Vitamin B12 (Fish Trout Rainbow Wild Raw: 4.45mcg vs 0mcg), Niacin (B3) (Fish Trout Rainbow Wild Raw: 5.38mg vs 0.1mg).
Key Minerals: Notable mineral differences include Manganese (Tofu Fried: 1.5mg vs 0.158mg), Iron (Tofu Fried: 4.87mg vs 0.7mg), Calcium (Tofu Fried: 372mg vs 67mg).
Diet Suitability: Fish Trout Rainbow Wild Raw fits a low-carb or keto diet. Fish Trout Rainbow Wild Raw fits a high-protein diet. Both fit a low-sodium diet.