Oil CanolavsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Oil Canola vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 69% 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.
Tofu Fried is the heart-friendlier option with lower saturated fat, more fiber, 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 | Oil Canola | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 884kcal44% | 270kcal14% | +614kcal |
| Protein | 0g0% | 19g38% | <0.1g |
| Total Fat | 100g128% | 20g26% | +80g |
| Saturated Fat | 7.4g37% | 2.9g15% | +4.4g |
| Trans Fat | 0.40g | 0g | +0.40g |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 0g0% | 8.9g3% | <0.1g |
| Dietary Fiber | 0g0% | 3.9g14% | <0.1g |
| Sugars | 0g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 18mg117% | <0.1mg0% | +17mg |
| Vitamin K | 71mcg59% | 7.8mcg7% | +64mcg |
| Vitamin B6 | 0mg0% | <0.1mg6% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 0mcg0% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | 0mg0% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | 0mg0% | <0.1mg4% | <0.1mg |
| Niacin (B3) | 0mg0% | 0.10mg1% | <0.1mg |
| ðķMinerals | |||
| Sodium | 0mg0% | 16mg1% | <0.1mg |
| Calcium | 0mg0% | 372mg29% | <0.1mg |
| Iron | 0mg0% | 4.9mg27% | <0.1mg |
| Potassium | 0mg0% | 146mg3% | <0.1mg |
| Phosphorus | 0mg0% | 287mg23% | <0.1mg |
| Magnesium | 0mg0% | 60mg14% | <0.1mg |
| Zinc | 0mg0% | 2.0mg18% | <0.1mg |
| Copper | 0mg0% | 0.40mg44% | <0.1mg |
| Manganese | 0mg0% | 1.5mg65% | <0.1mg |
| Selenium | 0mcg0% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 884 kcal for Oil Canola â that's 227% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 0g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Tofu Fried is the leaner option with 20.2g of total fat per 100g compared to 100g. Tofu Fried has less saturated fat (2.92g vs 7.36g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Vitamin E (Oil Canola: 17.5mg vs 0.04mg), Vitamin B6 (Tofu Fried: 0.099mg vs 0mg).
Key Minerals: Notable mineral differences include Calcium (Tofu Fried: 372mg vs 0mg), Iron (Tofu Fried: 4.87mg vs 0mg), Potassium (Tofu Fried: 146mg vs 0mg).
Diet Suitability: Oil Canola fits a low-carb or keto diet. Both fit a low-sodium diet.