Soybeans GreenvsTofu Fried
🎯When to Eat What
Goal-based picks for Soybeans Green vs Tofu Fried
Go with Soybeans Green at just 147 kcal per 100g — 46% 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.
Soybeans Green has both iron (3.55mg) and vitamin C (29mg) — vitamin C can boost iron absorption by up to 6x, making this a naturally efficient pairing.
Tofu Fried packs 18.8g of protein per 100g (28% of calories from protein) — the better pick for muscle growth and recovery.
Soybeans Green is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Soybeans Green provides 620mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Soybeans Green | Tofu Fried | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 147kcal7% | 270kcal14% | <0.1kcal |
| Protein | 13g26% | 19g38% | <0.1g |
| Total Fat | 6.8g9% | 20g26% | <0.1g |
| Saturated Fat | 0.79g4% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 11g4% | 8.9g3% | +2.1g |
| Dietary Fiber | 4.2g15% | 3.9g14% | +0.30g |
| Sugars | — | 2.7g | — |
| ✨Vitamins | |||
| Vitamin A | 9.0mcg1% | 1.0mcg0% | +8.0mcg |
| Vitamin C | 29mg32% | 0mg0% | +29mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | — | <0.1mg0% | — |
| Vitamin K | — | 7.8mcg7% | — |
| Vitamin B6 | <0.1mg4% | <0.1mg6% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 165mcg41% | 27mcg7% | +138mcg |
| Thiamin (B1) | 0.43mg36% | 0.17mg14% | +0.27mg |
| Riboflavin (B2) | 0.17mg13% | <0.1mg4% | +0.12mg |
| Niacin (B3) | 1.6mg10% | 0.10mg1% | +1.5mg |
| 🔶Minerals | |||
| Sodium | 15mg1% | 16mg1% | <0.1mg |
| Calcium | 197mg15% | 372mg29% | <0.1mg |
| Iron | 3.5mg20% | 4.9mg27% | <0.1mg |
| Potassium | 620mg13% | 146mg3% | +474mg |
| Phosphorus | 194mg16% | 287mg23% | <0.1mg |
| Magnesium | 65mg15% | 60mg14% | +5.0mg |
| Zinc | 0.99mg9% | 2.0mg18% | <0.1mg |
| Copper | 0.13mg14% | 0.40mg44% | <0.1mg |
| Manganese | 0.55mg24% | 1.5mg65% | <0.1mg |
| Selenium | 1.5mcg3% | 29mcg52% | <0.1mcg |
🔬Nutritional Analysis
Calories: Soybeans Green is significantly lower in calories at just 147 kcal per 100g compared to 270 kcal for Tofu Fried — that's 84% fewer calories, making Soybeans Green the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 13g per 100g. In terms of protein-to-calorie efficiency, Soybeans Green offers better value for building and maintaining muscle.
Fat: Soybeans Green is the leaner option with 6.8g of total fat per 100g compared to 20.2g. Soybeans Green has less saturated fat (0.786g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Soybeans Green: 29mg vs 0mg), Niacin (B3) (Soybeans Green: 1.65mg vs 0.1mg), Vitamin A (Soybeans Green: 9mcg vs 1mcg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 1.5mcg), Potassium (Soybeans Green: 620mg vs 146mg), Copper (Tofu Fried: 0.398mg vs 0.128mg).
Diet Suitability: Both fit a low-sodium diet.