Tofu FriedvsWatermelon
ðŊWhen to Eat What
Goal-based picks for Tofu Fried vs Watermelon
Go with Watermelon at just 30 kcal per 100g â 89% 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.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
Watermelon delivers 8mg of vitamin C per 100g â great for immune function and skin 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 | Tofu Fried | Watermelon | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 270kcal14% | 30kcal2% | +240kcal |
| Protein | 19g38% | 0.61g1% | +18g |
| Total Fat | 20g26% | 0.15g0% | +20g |
| Saturated Fat | 2.9g15% | <0.1g0% | +2.9g |
| Trans Fat | 0g | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 8.9g3% | 7.5g3% | +1.3g |
| Dietary Fiber | 3.9g14% | 0.40g1% | +3.5g |
| Sugars | 2.7g | 6.2g | <0.1g |
| âĻVitamins | |||
| Vitamin A | 1.0mcg0% | 28mcg3% | <0.1mcg |
| Vitamin C | 0mg0% | 8.1mg9% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | <0.1mg0% | <0.1mg0% | <0.1mg |
| Vitamin K | 7.8mcg7% | 0.10mcg0% | +7.7mcg |
| Vitamin B6 | <0.1mg6% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 27mcg7% | 3.0mcg1% | +24mcg |
| Thiamin (B1) | 0.17mg14% | <0.1mg3% | +0.14mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.10mg1% | 0.18mg1% | <0.1mg |
| ðķMinerals | |||
| Sodium | 16mg1% | 1.0mg0% | +15mg |
| Calcium | 372mg29% | 7.0mg1% | +365mg |
| Iron | 4.9mg27% | 0.24mg1% | +4.6mg |
| Potassium | 146mg3% | 112mg2% | +34mg |
| Phosphorus | 287mg23% | 11mg1% | +276mg |
| Magnesium | 60mg14% | 10mg2% | +50mg |
| Zinc | 2.0mg18% | 0.10mg1% | +1.9mg |
| Copper | 0.40mg44% | <0.1mg5% | +0.36mg |
| Manganese | 1.5mg65% | <0.1mg2% | +1.5mg |
| Selenium | 29mcg52% | 0.40mcg1% | +28mcg |
ðŽNutritional Analysis
Calories: Watermelon is significantly lower in calories at just 30 kcal per 100g compared to 270 kcal for Tofu Fried â that's 800% fewer calories, making Watermelon the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 0.61g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Watermelon is the leaner option with 0.15g of total fat per 100g compared to 20.2g. Watermelon has less saturated fat (0.016g vs 2.92g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Watermelon: 8.1mg vs 0mg), Vitamin K (Tofu Fried: 7.8mcg vs 0.1mcg), Vitamin A (Watermelon: 28mcg vs 1mcg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 0.4mcg), Calcium (Tofu Fried: 372mg vs 7mg), Manganese (Tofu Fried: 1.5mg vs 0.038mg).
Diet Suitability: Watermelon fits a low-fat diet. Both fit a low-sodium diet.