Lettuce Red LeafvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Lettuce Red Leaf vs Tofu Fried
Go with Lettuce Red Leaf at just 13 kcal per 100g â 95% 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.
Lettuce Red Leaf is the heart-friendlier option with lower saturated fat, more potassium.
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 | Lettuce Red Leaf | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 13kcal1% | 270kcal14% | <0.1kcal |
| Protein | 1.3g3% | 19g38% | <0.1g |
| Total Fat | 0.22g0% | 20g26% | <0.1g |
| Saturated Fat | <0.1g0% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 2.3g1% | 8.9g3% | <0.1g |
| Dietary Fiber | 0.90g3% | 3.9g14% | <0.1g |
| Sugars | 0.48g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 375mcg42% | 1.0mcg0% | +374mcg |
| Vitamin C | 3.7mg4% | 0mg0% | +3.7mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.15mg1% | <0.1mg0% | +0.11mg |
| Vitamin K | 140mcg117% | 7.8mcg7% | +132mcg |
| Vitamin B6 | 0.10mg6% | <0.1mg6% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 36mcg9% | 27mcg7% | +9.0mcg |
| Thiamin (B1) | <0.1mg5% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg6% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.32mg2% | 0.10mg1% | +0.22mg |
| ðķMinerals | |||
| Sodium | 25mg1% | 16mg1% | +9.0mg |
| Calcium | 33mg3% | 372mg29% | <0.1mg |
| Iron | 1.2mg7% | 4.9mg27% | <0.1mg |
| Potassium | 187mg4% | 146mg3% | +41mg |
| Phosphorus | 28mg2% | 287mg23% | <0.1mg |
| Magnesium | 12mg3% | 60mg14% | <0.1mg |
| Zinc | 0.20mg2% | 2.0mg18% | <0.1mg |
| Copper | <0.1mg3% | 0.40mg44% | <0.1mg |
| Manganese | 0.20mg9% | 1.5mg65% | <0.1mg |
| Selenium | 1.5mcg3% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Lettuce Red Leaf is significantly lower in calories at just 13 kcal per 100g compared to 270 kcal for Tofu Fried â that's 1977% fewer calories, making Lettuce Red Leaf the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 1.33g per 100g. In terms of protein-to-calorie efficiency, Lettuce Red Leaf offers better value for building and maintaining muscle.
Fat: Lettuce Red Leaf is the leaner option with 0.22g of total fat per 100g compared to 20.2g. Lettuce Red Leaf has less saturated fat (0.028g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Lettuce Red Leaf: 375mcg vs 1mcg), Vitamin C (Lettuce Red Leaf: 3.7mg vs 0mg), Vitamin K (Lettuce Red Leaf: 140mcg vs 7.8mcg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 1.5mcg), Copper (Tofu Fried: 0.398mg vs 0.028mg), Calcium (Tofu Fried: 372mg vs 33mg).
Diet Suitability: Lettuce Red Leaf fits a low-carb or keto diet. Lettuce Red Leaf fits a low-fat diet. Both fit a low-sodium diet.