Muffins Oat BranvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Muffins Oat Bran vs Tofu Fried
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.
Muffins Oat Bran with 48g of carbs per 100g provides fast-acting energy â a good pick before a workout or when you need a quick boost.
Muffins Oat Bran is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Muffins Oat Bran provides 507mg 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.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Muffins Oat Bran | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 270kcal14% | 270kcal14% | â |
| Protein | 7.0g14% | 19g38% | <0.1g |
| Total Fat | 7.4g9% | 20g26% | <0.1g |
| Saturated Fat | 1.1g5% | 2.9g15% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 48g18% | 8.9g3% | +39g |
| Dietary Fiber | 4.6g16% | 3.9g14% | +0.70g |
| Sugars | 8.2g | 2.7g | +5.5g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.66mg4% | <0.1mg0% | +0.62mg |
| Vitamin K | 13mcg11% | 7.8mcg7% | +5.2mcg |
| Vitamin B6 | 0.16mg9% | <0.1mg6% | +<0.1mg |
| Vitamin B12 | <0.1mcg0% | 0mcg0% | +<0.1mcg |
| Folate | 89mcg22% | 27mcg7% | +62mcg |
| Thiamin (B1) | 0.26mg22% | 0.17mg14% | +<0.1mg |
| Riboflavin (B2) | <0.1mg7% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.42mg3% | 0.10mg1% | +0.32mg |
| ðķMinerals | |||
| Sodium | 393mg17% | 16mg1% | +377mg |
| Calcium | 63mg5% | 372mg29% | <0.1mg |
| Iron | 4.2mg23% | 4.9mg27% | <0.1mg |
| Potassium | 507mg11% | 146mg3% | +361mg |
| Phosphorus | 376mg30% | 287mg23% | +89mg |
| Magnesium | 157mg37% | 60mg14% | +97mg |
| Zinc | 1.8mg17% | 2.0mg18% | <0.1mg |
| Copper | 0.33mg37% | 0.40mg44% | <0.1mg |
| Manganese | 2.6mg114% | 1.5mg65% | +1.1mg |
| Selenium | 11mcg20% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Muffins Oat Bran and Tofu Fried have nearly identical calorie content at 270 and 270 kcal per 100g respectively.
Protein: Tofu Fried provides more protein with 18.8g versus 7g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Muffins Oat Bran is the leaner option with 7.4g of total fat per 100g compared to 20.2g. Muffins Oat Bran has less saturated fat (1.09g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Vitamin B12 (Muffins Oat Bran: 0.01mcg vs 0mcg), Vitamin E (Muffins Oat Bran: 0.66mg vs 0.04mg).
Key Minerals: Notable mineral differences include Sodium (Muffins Oat Bran: 393mg vs 16mg), Calcium (Tofu Fried: 372mg vs 63mg), Potassium (Muffins Oat Bran: 507mg vs 146mg).
Diet Suitability: Tofu Fried fits a low-sodium diet.