PomegranatesvsTofu Fried
🎯When to Eat What
Goal-based picks for Pomegranates vs Tofu Fried
Go with Pomegranates at just 83 kcal per 100g — 69% fewer calories.
Tofu Fried will keep you satisfied longer with 3.9g fiber, 18.8g protein, 20.2g fat — 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) — the better pick for muscle growth and recovery.
Pomegranates with 19g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Pomegranates is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Pomegranates provides 236mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Pomegranates | Tofu Fried | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 83kcal4% | 270kcal14% | <0.1kcal |
| Protein | 1.7g3% | 19g38% | <0.1g |
| Total Fat | 1.2g2% | 20g26% | <0.1g |
| Saturated Fat | 0.12g1% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 19g7% | 8.9g3% | +9.8g |
| Dietary Fiber | 4.0g14% | 3.9g14% | +0.10g |
| Sugars | 14g | 2.7g | +11g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 10mg11% | 0mg0% | +10mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.60mg4% | <0.1mg0% | +0.56mg |
| Vitamin K | 16mcg14% | 7.8mcg7% | +8.6mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg6% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 38mcg10% | 27mcg7% | +11mcg |
| Thiamin (B1) | <0.1mg6% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.29mg2% | 0.10mg1% | +0.19mg |
| 🔶Minerals | |||
| Sodium | 3.0mg0% | 16mg1% | <0.1mg |
| Calcium | 10mg1% | 372mg29% | <0.1mg |
| Iron | 0.30mg2% | 4.9mg27% | <0.1mg |
| Potassium | 236mg5% | 146mg3% | +90mg |
| Phosphorus | 36mg3% | 287mg23% | <0.1mg |
| Magnesium | 12mg3% | 60mg14% | <0.1mg |
| Zinc | 0.35mg3% | 2.0mg18% | <0.1mg |
| Copper | 0.16mg18% | 0.40mg44% | <0.1mg |
| Manganese | 0.12mg5% | 1.5mg65% | <0.1mg |
| Selenium | 0.50mcg1% | 29mcg52% | <0.1mcg |
🔬Nutritional Analysis
Calories: Pomegranates is significantly lower in calories at just 83 kcal per 100g compared to 270 kcal for Tofu Fried — that's 225% fewer calories, making Pomegranates the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 1.67g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Pomegranates is the leaner option with 1.17g of total fat per 100g compared to 20.2g. Pomegranates has less saturated fat (0.12g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Vitamin C (Pomegranates: 10.2mg vs 0mg), Vitamin E (Pomegranates: 0.6mg vs 0.04mg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 0.5mcg), Calcium (Tofu Fried: 372mg vs 10mg), Iron (Tofu Fried: 4.87mg vs 0.3mg).
Diet Suitability: Pomegranates fits a low-fat diet. Both fit a low-sodium diet.