Fried Tofu vs. Pork
Nutrition comparison of Fried Tofu and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and pork:
- Both pork and fried tofu are high in calories and protein.
- Fried tofu is an excellent source of calcium, dietary fiber and iron.
- Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, fried tofu contains more folate.
- Pork is an excellent source of potassium.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and fried tofu are high in calories. Pork has a little more calories (10%) than fried tofu by weight - pork has 297 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, fried tofu is lighter in protein, heavier in carbs and similar to pork for fat. Fried tofu has a macronutrient ratio of 26:12:62 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Pork | |
|---|---|---|
| Protein | 26% | 36% |
| Carbohydrates | 12% | ~ |
| Fat | 62% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than fried tofu - fried tofu has 8.9g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than pork - fried tofu has 3.9g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and fried tofu are high in protein. Pork has 37% more protein than fried tofu - pork has 25.7g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Pork is high in saturated fat and fried tofu has 62% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
cholesterol
Fried tofu has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than fried tofu - pork has 0.7mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Pork and fried tofu contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than fried tofu - pork has 21iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Pork and fried tofu contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Fried tofu has more Vitamin K than pork - fried tofu has 7.8ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, fried tofu contains more folate.
| Fried Tofu | Pork | |
|---|---|---|
| Thiamin | 0.17 MG | 0.706 MG |
| Riboflavin | 0.05 MG | 0.22 MG |
| Niacin | 0.1 MG | 4.206 MG |
| Pantothenic acid | 0.14 MG | 0.52 MG |
| Vitamin B6 | 0.099 MG | 0.391 MG |
| Folate | 27 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 15 times more calcium than pork - pork has 22mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 278% more iron than pork - pork has 1.3mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Pork is an excellent source of potassium and it has 148% more potassium than fried tofu - pork has 362mg of potassium per 100 grams and fried tofu has 146mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than pork per 100 grams.
| Fried Tofu | Pork | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.07 G |
| Total | 1.346 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than pork per 100 grams.
| Fried Tofu | Pork | |
|---|---|---|
| linoleic acid | 10.044 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 10.044 G | 1.72 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.
Note: The specific food items compared are: Fried Tofu (Tofu, fried) and Pork (Pork, fresh, ground, cooked) .
Fried Tofu g
()
|
Daily Values (%) |
Cooked Pork 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 pork or fried tofu contain more calories in 100 grams?Both pork and fried tofu are high in calories. Pork has a little more calories ( 10%) than fried tofu by weight - pork has 297 calories in 100g and fried tofu has 270 calories.
Is pork or fried tofu better for protein?
Both pork and fried tofu are high in protein. Pork has 40% more protein than fried tofu - pork has 25.7g of protein per 100 grams and fried tofu has 18.8g of protein.
Does pork or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 15 times more calcium than pork - pork has 22mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does pork or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 280% more iron than pork - pork has 1.3mg of iron in 100 grams and fried tofu has 4.9mg of iron.
Does pork or fried tofu contain more potassium?
Pork is a rich source of potassium and it has 150% more potassium than fried tofu - pork has 362mg of potassium in 100 grams and fried tofu has 146mg of potassium.