MangosvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Mangos vs Tofu Fried
Go with Mangos at just 60 kcal per 100g â 78% 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.
Mangos is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
Mangos delivers 36mg of vitamin C per 100g â great for immune function and skin health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Mangos | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 60kcal3% | 270kcal14% | <0.1kcal |
| Protein | 0.82g2% | 19g38% | <0.1g |
| Total Fat | 0.38g0% | 20g26% | <0.1g |
| Saturated Fat | <0.1g0% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 15g5% | 8.9g3% | +6.1g |
| Dietary Fiber | 1.6g6% | 3.9g14% | <0.1g |
| Sugars | 14g | 2.7g | +11g |
| âĻVitamins | |||
| Vitamin A | 54mcg6% | 1.0mcg0% | +53mcg |
| Vitamin C | 36mg40% | 0mg0% | +36mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.90mg6% | <0.1mg0% | +0.86mg |
| Vitamin K | 4.2mcg4% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.12mg7% | <0.1mg6% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 43mcg11% | 27mcg7% | +16mcg |
| Thiamin (B1) | <0.1mg2% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 0.67mg4% | 0.10mg1% | +0.57mg |
| ðķMinerals | |||
| Sodium | 1.0mg0% | 16mg1% | <0.1mg |
| Calcium | 11mg1% | 372mg29% | <0.1mg |
| Iron | 0.16mg1% | 4.9mg27% | <0.1mg |
| Potassium | 168mg4% | 146mg3% | +22mg |
| Phosphorus | 14mg1% | 287mg23% | <0.1mg |
| Magnesium | 10mg2% | 60mg14% | <0.1mg |
| Zinc | <0.1mg1% | 2.0mg18% | <0.1mg |
| Copper | 0.11mg12% | 0.40mg44% | <0.1mg |
| Manganese | <0.1mg3% | 1.5mg65% | <0.1mg |
| Selenium | 0.60mcg1% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Mangos is significantly lower in calories at just 60 kcal per 100g compared to 270 kcal for Tofu Fried â that's 350% fewer calories, making Mangos the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 0.82g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Mangos is the leaner option with 0.38g of total fat per 100g compared to 20.2g. Mangos has less saturated fat (0.092g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Mangos: 36.4mg vs 0mg), Vitamin A (Mangos: 54mcg vs 1mcg), Vitamin E (Mangos: 0.9mg vs 0.04mg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 0.6mcg), Calcium (Tofu Fried: 372mg vs 11mg), Iron (Tofu Fried: 4.87mg vs 0.16mg).
Diet Suitability: Mangos fits a low-fat diet. Both fit a low-sodium diet.