Tofu vs. Bacon
Nutrition comparison of Tofu and Cooked Bacon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
cooked
bacon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and bacon:
- Tofu has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, bacon contains more niacin and Vitamin B12.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Bacon (Pork, bacon, rendered fat, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bacon is high in calories and tofu has 92% less calories than bacon - bacon has 898 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, heavier in carbs and much lighter in fat compared to bacon per calorie. Tofu has a macronutrient ratio of 39:9:52 and for bacon, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Bacon | |
|---|---|---|
| Protein | 39% | ~ |
| Carbohydrates | 9% | ~ |
| Fat | 52% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and bacon are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and bacon does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than bacon - tofu has 0.3g of dietary fiber per 100 grams and bacon does not contain significant amounts.
sugar
Tofu and bacon contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and bacon does not contain significant amounts.
Protein
protein
Tofu is a great source of protein and it has 114 times more protein than bacon - bacon has 0.07g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Bacon is high in saturated fat and tofu has 98% less saturated fat than bacon - bacon has 32g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
cholesterol
Tofu has less cholesterol than bacon - bacon has 97mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and bacon contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and bacon does not contain significant amounts.
Vitamin A
Bacon has more Vitamin A than tofu - bacon has 11ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and bacon contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and bacon does not contain significant amounts.
Vitamin K
Tofu and bacon contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and bacon does not contain significant amounts.
The B Vitamins
Tofu has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, bacon contains more niacin and Vitamin B12.
| Tofu | Bacon | |
|---|---|---|
| Thiamin | 0.081 MG | 0.004 MG |
| Riboflavin | 0.052 MG | 0.015 MG |
| Niacin | 0.195 MG | 0.725 MG |
| Pantothenic acid | 0.068 MG | 0.007 MG |
| Vitamin B6 | 0.047 MG | 0.005 MG |
| Folate | 15 UG | ~ |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 349 times more calcium than bacon - bacon has 1mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 40 times more iron than bacon - bacon has 0.13mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Tofu has 707% more potassium than bacon - bacon has 15mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tofu and bacon contain significant amounts of alpha linoleic acid (ALA).
| Tofu | Bacon | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.476 G |
| Total | 0.319 G | 0.476 G |
omega 6s
Comparing omega-6 fatty acids, bacon has more linoleic acid than tofu per 100 grams.
| Tofu | Bacon | |
|---|---|---|
| linoleic acid | 2.38 G | 9.426 G |
| other omega 6 | ~ | 0.442 G |
| Total | 2.38 G | 9.868 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Tofu g
()
|
Daily Values (%) |
Cooked Bacon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bacon or tofu contain more calories in 100 grams?Bacon is high in calories and tofu has 90% less calories than bacon - bacon has 898 calories in 100g and tofu has 76 calories.
Is bacon or tofu better for protein?
Tofu is a great source of protein and it has 114 times more protein than bacon - bacon has 0.07g of protein per 100 grams and tofu has 8.1g of protein.
Does bacon or tofu contain more calcium?
Tofu is a rich source of calcium and it has 349 times more calcium than bacon - bacon has 1mg of calcium in 100 grams and tofu has 350mg of calcium.
Does bacon or tofu contain more iron?
Tofu is an abundant source of iron and it has 40 times more iron than bacon - bacon has 0.13mg of iron in 100 grams and tofu has 5.4mg of iron.