QuinoavsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Quinoa vs Tofu Fried
Go with Quinoa at just 120 kcal per 100g â 56% 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.
Quinoa with 21g of carbs per 100g provides fast-acting energy â a good pick before a workout or when you need a quick boost.
Quinoa is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Quinoa | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 120kcal6% | 270kcal14% | <0.1kcal |
| Protein | 4.4g9% | 19g38% | <0.1g |
| Total Fat | 1.9g2% | 20g26% | <0.1g |
| Saturated Fat | 0.23g1% | 2.9g15% | <0.1g |
| Trans Fat | â | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 21g8% | 8.9g3% | +12g |
| Dietary Fiber | 2.8g10% | 3.9g14% | <0.1g |
| Sugars | 0.87g | 2.7g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | â |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.63mg4% | <0.1mg0% | +0.59mg |
| Vitamin K | 0mcg0% | 7.8mcg7% | <0.1mcg |
| Vitamin B6 | 0.12mg7% | <0.1mg6% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 42mcg11% | 27mcg7% | +15mcg |
| Thiamin (B1) | 0.11mg9% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | 0.11mg8% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.41mg3% | 0.10mg1% | +0.31mg |
| ðķMinerals | |||
| Sodium | 7.0mg0% | 16mg1% | <0.1mg |
| Calcium | 17mg1% | 372mg29% | <0.1mg |
| Iron | 1.5mg8% | 4.9mg27% | <0.1mg |
| Potassium | 172mg4% | 146mg3% | +26mg |
| Phosphorus | 152mg12% | 287mg23% | <0.1mg |
| Magnesium | 64mg15% | 60mg14% | +4.0mg |
| Zinc | 1.1mg10% | 2.0mg18% | <0.1mg |
| Copper | 0.19mg21% | 0.40mg44% | <0.1mg |
| Manganese | 0.63mg27% | 1.5mg65% | <0.1mg |
| Selenium | 2.8mcg5% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Quinoa is significantly lower in calories at just 120 kcal per 100g compared to 270 kcal for Tofu Fried â that's 125% fewer calories, making Quinoa the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 4.4g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Quinoa is the leaner option with 1.92g of total fat per 100g compared to 20.2g. Quinoa has less saturated fat (0.231g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Vitamin K (Tofu Fried: 7.8mcg vs 0mcg), Vitamin E (Quinoa: 0.63mg vs 0.04mg).
Key Minerals: Notable mineral differences include Calcium (Tofu Fried: 372mg vs 17mg), Selenium (Tofu Fried: 28.5mcg vs 2.8mcg), Iron (Tofu Fried: 4.87mg vs 1.49mg).
Diet Suitability: Quinoa fits a low-fat diet. Both fit a low-sodium diet.