A Cool Guide to Protein Sources.
A Cool Guide to Protein Sources.
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I think people are upset with the foods included for comparison when they should be upset with metric being used to compare them. Protein per 100g tells me protein to weight but what I really care about is protein to total calorie count per 100g. That tells me if the food is efficient in delivering me protein and even that should be coupled with calorie per gram or volume per gram or something to show how much of the food can I eat.
The graphic makes almonds look amazing, for instance, but you get a handful of almond for 100g and also a fourth of your daily caloric intake at 550 kcal. Which means they're not exactly an efficient protein source. Where as tofu is rather efficient at only 80 kcal per 100g.
tofu is mostly water. If you want to compare anything by mass you need to remove the water
What? Surely that's not how nutrition labels are made. If I look at the label for almonds and I look at the label for tofu and they both list 100g of X has Y protein in it - surely they're comparable. So what is your point? Are you suggesting I need to dehydrate tofu to determine it's real nutrition? I don't know if that's practical or meaningful in anyway. I guess you're suggesting that if we cook out the water certain foods like tofu get even more macro nutritionally dense?
In the US nutrition labels are per serving not per 100g. A serving of tofu might weigh 123 grams while a serving of almonds is 20 grams. Because the tofu is full of water. You can't easily compare nutrition content for foods based on their weight.
US labels also contain weight. And again, unless you are baking all the water out and curious about that nutritional value, you're picking up a package that has nearly identical labeling and testing standards and are therefore comparable and using that to make nutritional choices. In this case almonds are more calorically dense than tofu and have less protein per calorie. Water included or not.
Where as tofu is rather efficient at only 80 kcal per 100g.
Tofu is a heavily-processed "food," so it's the last thing I'd be holding up as any kind of standard, here.
