Lamb vs. Tofu

Nutrition comparison of Cooked Lamb and Tofu


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked lamb versus tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in lamb and tofu:

  • Both tofu and lamb are high in protein.
  • Lamb has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Lamb is an excellent source of potassium.
  • Tofu is an excellent source of calcium and iron.
Detailed nutritional comparison of lamb and tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.


Image of Lamb src
Image of Tofu src

Calories and Carbs

calories

Lamb is high in calories and tofu has 73% less calories than lamb - tofu has 76 calories per 100 grams and lamb has 283 calories.

For macronutrient ratios, lamb is lighter in carbs, heavier in fat and similar to tofu for protein. Lamb has a macronutrient ratio of 36:0:64 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lamb Tofu
Protein 36% 39%
Carbohydrates ~ 9%
Fat 64% 52%
Alcohol ~ ~

carbohydrates

Both tofu and lamb are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and lamb does not contain significant amounts.

dietary fiber

Tofu has more dietary fiber than lamb - tofu has 0.3g of dietary fiber per 100 grams and lamb does not contain significant amounts.

sugar

Tofu and lamb contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and lamb does not contain significant amounts.

Protein

protein

Both tofu and lamb are high in protein. Lamb has 206% more protein than tofu - tofu has 8.1g of protein per 100 grams and lamb has 24.8g of protein.

Fat

saturated fat

Lamb is high in saturated fat and tofu has 91% less saturated fat than lamb - tofu has 0.69g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.

cholesterol

Tofu has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and tofu does not contain significant amounts.

Vitamins

Vitamin C

Tofu and lamb contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and lamb does not contain significant amounts.

Vitamin A

Tofu has more Vitamin A than lamb - tofu has 25.5ug of Vitamin A per 100 grams and lamb does not contain significant amounts.

Vitamin D

Lamb and tofu contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and tofu does not contain significant amounts.

Vitamin E

Tofu and lamb contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.

Vitamin K

Tofu and lamb contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and lamb has 5.3ug of Vitamin K.

The B Vitamins

Lamb has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both lamb and tofu contain significant amounts of thiamin and folate.

Lamb Tofu
Thiamin 0.1 MG 0.081 MG
Riboflavin 0.25 MG 0.052 MG
Niacin 6.7 MG 0.195 MG
Pantothenic acid 0.66 MG 0.068 MG
Vitamin B6 0.14 MG 0.047 MG
Folate 19 UG 15 UG
Vitamin B12 2.61 UG ~

Minerals

calcium

Tofu is an excellent source of calcium and it has 14 times more calcium than lamb - tofu has 350mg of calcium per 100 grams and lamb has 22mg of calcium.

iron

Tofu is an excellent source of iron and it has 199% more iron than lamb - tofu has 5.4mg of iron per 100 grams and lamb has 1.8mg of iron.

potassium

Lamb is an excellent source of potassium and it has 180% more potassium than tofu - tofu has 121mg of potassium per 100 grams and lamb has 339mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both lamb and tofu contain significant amounts of alpha linoleic acid (ALA).

Lamb Tofu
alpha linoleic acid 0.26 G 0.319 G
Total 0.26 G 0.319 G

omega 6s

Comparing omega-6 fatty acids, tofu has more linoleic acid than lamb per 100 grams.

Lamb Tofu
linoleic acid 1.07 G 2.38 G
other omega 6 0.07 G ~
Total 1.14 G 2.38 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: Lamb (Lamb, ground, cooked, broiled) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

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FAQ

Does tofu or lamb contain more calories in 100 grams?
Lamb is high in calories and tofu has 70% less calories than lamb - tofu has 76 calories in 100g and lamb has 283 calories.

Is tofu or lamb better for protein?
Both tofu and lamb are high in protein. Lamb has 210% more protein than tofu - tofu has 8.1g of protein per 100 grams and lamb has 24.8g of protein.

Does tofu or lamb contain more calcium?
Tofu is a rich source of calcium and it has 14 times more calcium than lamb - tofu has 350mg of calcium in 100 grams and lamb has 22mg of calcium.

Does tofu or lamb contain more iron?
Tofu is an abundant source of iron and it has 200% more iron than lamb - tofu has 5.4mg of iron in 100 grams and lamb has 1.8mg of iron.

Does tofu or lamb contain more potassium?
Lamb is a rich source of potassium and it has 180% more potassium than tofu - tofu has 121mg of potassium in 100 grams and lamb has 339mg of potassium.

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