Sweet Potato LeavesvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Sweet Potato Leaves vs Tofu Fried
Go with Sweet Potato Leaves at just 42 kcal per 100g â 84% 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.
Sweet Potato Leaves is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Sweet Potato Leaves provides 508mg 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.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Sweet Potato Leaves | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 42kcal2% | 270kcal14% | <0.1kcal |
| Protein | 2.5g5% | 19g38% | <0.1g |
| Total Fat | 0.51g1% | 20g26% | <0.1g |
| Saturated Fat | 0.11g1% | 2.9g15% | <0.1g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 8.8g3% | 8.9g3% | <0.1g |
| Dietary Fiber | 5.3g19% | 3.9g14% | +1.4g |
| Sugars | â | 2.7g | â |
| âĻVitamins | |||
| Vitamin A | 189mcg21% | 1.0mcg0% | +188mcg |
| Vitamin C | 11mg12% | 0mg0% | +11mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | â | <0.1mg0% | â |
| Vitamin K | 302mcg252% | 7.8mcg7% | +294mcg |
| Vitamin B6 | 0.19mg11% | <0.1mg6% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | â | 27mcg7% | â |
| Thiamin (B1) | 0.16mg13% | 0.17mg14% | <0.1mg |
| Riboflavin (B2) | 0.34mg27% | <0.1mg4% | +0.29mg |
| Niacin (B3) | 1.1mg7% | 0.10mg1% | +1.0mg |
| ðķMinerals | |||
| Sodium | 6.0mg0% | 16mg1% | <0.1mg |
| Calcium | 78mg6% | 372mg29% | <0.1mg |
| Iron | 0.97mg5% | 4.9mg27% | <0.1mg |
| Potassium | 508mg11% | 146mg3% | +362mg |
| Phosphorus | 81mg6% | 287mg23% | <0.1mg |
| Magnesium | 70mg17% | 60mg14% | +10mg |
| Zinc | â | 2.0mg18% | â |
| Copper | â | 0.40mg44% | â |
| Manganese | â | 1.5mg65% | â |
| Selenium | 0.90mcg2% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Sweet Potato Leaves is significantly lower in calories at just 42 kcal per 100g compared to 270 kcal for Tofu Fried â that's 543% fewer calories, making Sweet Potato Leaves the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 2.49g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Sweet Potato Leaves is the leaner option with 0.51g of total fat per 100g compared to 20.2g. Sweet Potato Leaves has less saturated fat (0.111g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Sweet Potato Leaves: 11mg vs 0mg), Vitamin A (Sweet Potato Leaves: 189mcg vs 1mcg), Vitamin K (Sweet Potato Leaves: 302mcg vs 7.8mcg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 0.9mcg), Iron (Tofu Fried: 4.87mg vs 0.97mg), Calcium (Tofu Fried: 372mg vs 78mg).
Diet Suitability: Sweet Potato Leaves fits a low-fat diet. Both fit a low-sodium diet. Sweet Potato Leaves fits a high-fiber diet.