Nuts Cashew NutsvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Nuts Cashew Nuts vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 51% fewer calories.
Nuts Cashew Nuts with 30g of carbs per 100g provides fast-acting energy â a good pick before a workout or when you need a quick boost.
Tofu Fried is the heart-friendlier option with lower saturated fat, more fiber.
Nuts Cashew Nuts provides 660mg 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 | Nuts Cashew Nuts | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 553kcal28% | 270kcal14% | +283kcal |
| Protein | 18g36% | 19g38% | <0.1g |
| Total Fat | 44g56% | 20g26% | +24g |
| Saturated Fat | 7.8g39% | 2.9g15% | +4.9g |
| Trans Fat | â | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 30g11% | 8.9g3% | +21g |
| Dietary Fiber | 3.3g12% | 3.9g14% | <0.1g |
| Sugars | 5.9g | 2.7g | +3.2g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0.50mg1% | 0mg0% | +0.50mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.90mg6% | <0.1mg0% | +0.86mg |
| Vitamin K | 34mcg28% | 7.8mcg7% | +26mcg |
| Vitamin B6 | 0.42mg25% | <0.1mg6% | +0.32mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 25mcg6% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | 0.42mg35% | 0.17mg14% | +0.25mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 1.1mg7% | 0.10mg1% | +0.96mg |
| ðķMinerals | |||
| Sodium | 12mg1% | 16mg1% | <0.1mg |
| Calcium | 37mg3% | 372mg29% | <0.1mg |
| Iron | 6.7mg37% | 4.9mg27% | +1.8mg |
| Potassium | 660mg14% | 146mg3% | +514mg |
| Phosphorus | 593mg47% | 287mg23% | +306mg |
| Magnesium | 292mg70% | 60mg14% | +232mg |
| Zinc | 5.8mg53% | 2.0mg18% | +3.8mg |
| Copper | 2.2mg244% | 0.40mg44% | +1.8mg |
| Manganese | 1.7mg72% | 1.5mg65% | +0.16mg |
| Selenium | 20mcg36% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 553 kcal for Nuts Cashew Nuts â that's 105% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Nuts Cashew Nuts providing 18.2g and Tofu Fried providing 18.8g per 100g.
Fat: Tofu Fried is the leaner option with 20.2g of total fat per 100g compared to 43.8g. Tofu Fried has less saturated fat (2.92g vs 7.78g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Vitamin C (Nuts Cashew Nuts: 0.5mg vs 0mg), Vitamin E (Nuts Cashew Nuts: 0.9mg vs 0.04mg).
Key Minerals: Notable mineral differences include Calcium (Tofu Fried: 372mg vs 37mg), Copper (Nuts Cashew Nuts: 2.2mg vs 0.398mg), Magnesium (Nuts Cashew Nuts: 292mg vs 60mg).
Diet Suitability: Both fit a low-sodium diet.