Flour Rice BrownvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Flour Rice Brown vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 26% 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.
Flour Rice Brown provides 265mg 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 only 9g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Flour Rice Brown | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 365kcal18% | 270kcal14% | +95kcal |
| Protein | 7.2g14% | 19g38% | <0.1g |
| Total Fat | 3.9g5% | 20g26% | <0.1g |
| Saturated Fat | â | 2.9g15% | â |
| Trans Fat | â | 0g | â |
| Cholesterol | â | 0mg0% | â |
| Carbohydrates | 76g27% | 8.9g3% | +67g |
| Dietary Fiber | â | 3.9g14% | â |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | â | 1.0mcg0% | â |
| Vitamin C | â | 0mg0% | â |
| Vitamin D | â | 0mcg0% | â |
| Vitamin E | â | <0.1mg0% | â |
| Vitamin K | â | 7.8mcg7% | â |
| Vitamin B6 | 0.13mg8% | <0.1mg6% | +<0.1mg |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | â | 27mcg7% | â |
| Thiamin (B1) | 0.32mg27% | 0.17mg14% | +0.15mg |
| Riboflavin (B2) | <0.1mg1% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 6.0mg37% | 0.10mg1% | +5.9mg |
| ðķMinerals | |||
| Sodium | 1.0mg0% | 16mg1% | <0.1mg |
| Calcium | 10mg1% | 372mg29% | <0.1mg |
| Iron | 1.5mg8% | 4.9mg27% | <0.1mg |
| Potassium | 265mg6% | 146mg3% | +119mg |
| Phosphorus | 319mg26% | 287mg23% | +32mg |
| Magnesium | 124mg30% | 60mg14% | +64mg |
| Zinc | 1.9mg17% | 2.0mg18% | <0.1mg |
| Copper | 0.29mg32% | 0.40mg44% | <0.1mg |
| Manganese | 2.8mg123% | 1.5mg65% | +1.3mg |
| Selenium | 9.7mcg18% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 365 kcal for Flour Rice Brown â that's 35% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 7.19g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Flour Rice Brown is the leaner option with 3.85g of total fat per 100g compared to 20.2g.
Key Vitamins: The most notable vitamin differences are in Niacin (B3) (Flour Rice Brown: 5.99mg vs 0.1mg), Riboflavin (B2) (Tofu Fried: 0.05mg vs 0.008mg), Thiamin (B1) (Flour Rice Brown: 0.322mg vs 0.17mg).
Key Minerals: Notable mineral differences include Calcium (Tofu Fried: 372mg vs 10mg), Sodium (Tofu Fried: 16mg vs 1mg), Iron (Tofu Fried: 4.87mg vs 1.5mg).
Diet Suitability: Both fit a low-sodium diet.