Pork Loin Backribs Bone-in Lean OnlyvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Pork Loin Backribs Bone-in Lean Only vs Tofu Fried
Go with Pork Loin Backribs Bone-in Lean Only at just 172 kcal per 100g â 36% 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 is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Pork Loin Backribs Bone-in Lean Only provides 268mg 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 4.87mg of iron per 100g â important for energy levels and preventing iron-deficiency anemia.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Pork Loin Backribs Bone-in Lean Only | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 172kcal9% | 270kcal14% | <0.1kcal |
| Protein | 21g42% | 19g38% | +2.0g |
| Total Fat | 9.8g13% | 20g26% | <0.1g |
| Saturated Fat | 3.5g17% | 2.9g15% | +0.56g |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | 66mg22% | 0mg0% | +66mg |
| Carbohydrates | 0g0% | 8.9g3% | <0.1g |
| Dietary Fiber | 0g0% | 3.9g14% | <0.1g |
| Sugars | 0g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 3.0mcg0% | 1.0mcg0% | +2.0mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0.90mcg5% | 0mcg0% | +0.90mcg |
| Vitamin E | 0.20mg1% | <0.1mg0% | +0.16mg |
| Vitamin K | 0mcg0% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.47mg27% | <0.1mg6% | +0.37mg |
| Vitamin B12 | 0.54mcg23% | 0mcg0% | +0.54mcg |
| Folate | 0mcg0% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | 0.50mg41% | 0.17mg14% | +0.33mg |
| Riboflavin (B2) | 0.33mg25% | <0.1mg4% | +0.28mg |
| Niacin (B3) | 7.3mg45% | 0.10mg1% | +7.2mg |
| ðķMinerals | |||
| Sodium | 95mg4% | 16mg1% | +79mg |
| Calcium | 26mg2% | 372mg29% | <0.1mg |
| Iron | 0.84mg5% | 4.9mg27% | <0.1mg |
| Potassium | 268mg6% | 146mg3% | +122mg |
| Phosphorus | 165mg13% | 287mg23% | <0.1mg |
| Magnesium | 17mg4% | 60mg14% | <0.1mg |
| Zinc | 2.7mg25% | 2.0mg18% | +0.74mg |
| Copper | <0.1mg10% | 0.40mg44% | <0.1mg |
| Manganese | <0.1mg0% | 1.5mg65% | <0.1mg |
| Selenium | 33mcg61% | 29mcg52% | +4.8mcg |
ðŽNutritional Analysis
Calories: Pork Loin Backribs Bone-in Lean Only is significantly lower in calories at just 172 kcal per 100g compared to 270 kcal for Tofu Fried â that's 57% fewer calories, making Pork Loin Backribs Bone-in Lean Only the better choice for calorie-conscious diets.
Protein: Pork Loin Backribs Bone-in Lean Only provides more protein with 20.8g versus 18.8g per 100g. In terms of protein-to-calorie efficiency, Pork Loin Backribs Bone-in Lean Only offers better value for building and maintaining muscle.
Fat: Pork Loin Backribs Bone-in Lean Only is the leaner option with 9.84g of total fat per 100g compared to 20.2g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Pork Loin Backribs Bone-in Lean Only: 0.9mcg vs 0mcg), Vitamin K (Tofu Fried: 7.8mcg vs 0mcg), Vitamin B12 (Pork Loin Backribs Bone-in Lean Only: 0.54mcg vs 0mcg).
Key Minerals: Notable mineral differences include Manganese (Tofu Fried: 1.5mg vs 0.009mg), Calcium (Tofu Fried: 372mg vs 26mg), Iron (Tofu Fried: 4.87mg vs 0.84mg).
Diet Suitability: Pork Loin Backribs Bone-in Lean Only fits a low-carb or keto diet. Pork Loin Backribs Bone-in Lean Only fits a high-protein diet. Both fit a low-sodium diet.