Tofu vs. Raw Pork
Nutrition comparison of Tofu and Raw Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and raw pork:
- Both raw pork and tofu are high in protein.
- Raw pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tofu contains more folate.
- Raw pork is a great source of potassium.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pork is high in calories and tofu has 71% less calories than raw pork - raw pork has 263 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is heavier in protein, heavier in carbs and much lighter in fat compared to raw pork per calorie. Tofu has a macronutrient ratio of 39:9:52 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Raw Pork | |
|---|---|---|
| Protein | 39% | 26% |
| Carbohydrates | 9% | ~ |
| Fat | 52% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and raw pork are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and raw pork does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than raw pork - tofu has 0.3g of dietary fiber per 100 grams and raw pork does not contain significant amounts.
sugar
Tofu and raw pork contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and tofu are high in protein. Raw pork has 109% more protein than tofu - raw pork has 16.9g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Raw pork is high in saturated fat and tofu has 91% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
cholesterol
Tofu has less cholesterol than raw pork - raw pork has 72mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Raw pork and tofu contain similar amounts of Vitamin C - raw pork has 0.7mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Raw pork and tofu contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and raw pork contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Tofu and raw pork contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tofu contains more folate.
| Tofu | Raw Pork | |
|---|---|---|
| Thiamin | 0.081 MG | 0.732 MG |
| Riboflavin | 0.052 MG | 0.235 MG |
| Niacin | 0.195 MG | 4.338 MG |
| Pantothenic acid | 0.068 MG | 0.668 MG |
| Vitamin B6 | 0.047 MG | 0.383 MG |
| Folate | 15 UG | 5 UG |
| Vitamin B12 | ~ | 0.7 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 24 times more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 509% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Raw pork is a great source of potassium and it has 137% more potassium than tofu - raw pork has 287mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than raw pork per 100 grams.
| Tofu | Raw Pork | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.07 G |
| Total | 0.319 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both tofu and raw pork contain significant amounts of linoleic acid.
| Tofu | Raw Pork | |
|---|---|---|
| linoleic acid | 2.38 G | 1.67 G |
| other omega 6 | ~ | 0.08 G |
| Total | 2.38 G | 1.75 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 (%) |
Raw 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 raw pork or tofu contain more calories in 100 grams?Raw pork is high in calories and tofu has 70% less calories than raw pork - raw pork has 263 calories in 100g and tofu has 76 calories.
Is raw pork or tofu better for protein?
Both raw pork and tofu are high in protein. Raw pork has 110% more protein than tofu - raw pork has 16.9g of protein per 100 grams and tofu has 8.1g of protein.
Does raw pork or tofu contain more calcium?
Tofu is a rich source of calcium and it has 24 times more calcium than raw pork - raw pork has 14mg of calcium in 100 grams and tofu has 350mg of calcium.
Does raw pork or tofu contain more iron?
Tofu is an abundant source of iron and it has 510% more iron than raw pork - raw pork has 0.88mg of iron in 100 grams and tofu has 5.4mg of iron.