Jerusalem-artichokesvsTofu Fried
🎯When to Eat What
Goal-based picks for Jerusalem-artichokes vs Tofu Fried
Go with Jerusalem-artichokes at just 73 kcal per 100g — 73% fewer calories.
Tofu Fried will keep you satisfied longer with 3.9g fiber, 18.8g protein, 20.2g fat — 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) — the better pick for muscle growth and recovery.
Jerusalem-artichokes with 17g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Jerusalem-artichokes is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Jerusalem-artichokes provides 429mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Jerusalem-artichokes | Tofu Fried | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 73kcal4% | 270kcal14% | <0.1kcal |
| Protein | 2.0g4% | 19g38% | <0.1g |
| Total Fat | <0.1g0% | 20g26% | <0.1g |
| Saturated Fat | 0g0% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 17g6% | 8.9g3% | +8.5g |
| Dietary Fiber | 1.6g6% | 3.9g14% | <0.1g |
| Sugars | 9.6g | 2.7g | +6.9g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 1.0mcg0% | — |
| Vitamin C | 4.0mg4% | 0mg0% | +4.0mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.19mg1% | <0.1mg0% | +0.15mg |
| Vitamin K | 0.10mcg0% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | <0.1mg5% | <0.1mg6% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 13mcg3% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | 0.20mg17% | 0.17mg14% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 1.3mg8% | 0.10mg1% | +1.2mg |
| 🔶Minerals | |||
| Sodium | 4.0mg0% | 16mg1% | <0.1mg |
| Calcium | 14mg1% | 372mg29% | <0.1mg |
| Iron | 3.4mg19% | 4.9mg27% | <0.1mg |
| Potassium | 429mg9% | 146mg3% | +283mg |
| Phosphorus | 78mg6% | 287mg23% | <0.1mg |
| Magnesium | 17mg4% | 60mg14% | <0.1mg |
| Zinc | 0.12mg1% | 2.0mg18% | <0.1mg |
| Copper | 0.14mg16% | 0.40mg44% | <0.1mg |
| Manganese | <0.1mg3% | 1.5mg65% | <0.1mg |
| Selenium | 0.70mcg1% | 29mcg52% | <0.1mcg |
🔬Nutritional Analysis
Calories: Jerusalem-artichokes is significantly lower in calories at just 73 kcal per 100g compared to 270 kcal for Tofu Fried — that's 270% fewer calories, making Jerusalem-artichokes the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 2g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Jerusalem-artichokes is the leaner option with 0.01g of total fat per 100g compared to 20.2g. Jerusalem-artichokes has less saturated fat (0g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Jerusalem-artichokes: 4mg vs 0mg), Vitamin K (Tofu Fried: 7.8mcg vs 0.1mcg), Niacin (B3) (Jerusalem-artichokes: 1.3mg vs 0.1mg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 0.7mcg), Calcium (Tofu Fried: 372mg vs 14mg), Manganese (Tofu Fried: 1.5mg vs 0.06mg).
Diet Suitability: Jerusalem-artichokes fits a low-fat diet. Both fit a low-sodium diet.