Tofu vs. Pork
Nutrition comparison of 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
tofu
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and pork:
- Both pork and tofu are high in protein.
- Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Pork is an excellent 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 Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and tofu has 74% less calories than pork - pork has 297 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is heavier in carbs, lighter in fat and similar to pork for protein. Tofu has a macronutrient ratio of 39:9:52 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Pork | |
|---|---|---|
| Protein | 39% | 36% |
| Carbohydrates | 9% | ~ |
| Fat | 52% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and pork are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than pork - tofu has 0.3g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Tofu and pork contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and tofu are high in protein. Pork has 218% more protein than tofu - pork has 25.7g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Pork is high in saturated fat and tofu has 91% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
cholesterol
Tofu has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Pork and tofu contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Pork and tofu contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than tofu - pork has 21iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Pork and tofu contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Tofu and pork contain similar amounts of Vitamin K - tofu has 2.4ug 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. Both tofu and pork contain significant amounts of folate.
| Tofu | Pork | |
|---|---|---|
| Thiamin | 0.081 MG | 0.706 MG |
| Riboflavin | 0.052 MG | 0.22 MG |
| Niacin | 0.195 MG | 4.206 MG |
| Pantothenic acid | 0.068 MG | 0.52 MG |
| Vitamin B6 | 0.047 MG | 0.391 MG |
| Folate | 15 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 14 times more calcium than pork - pork has 22mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 316% more iron than pork - pork has 1.3mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Pork is an excellent source of potassium and it has 199% more potassium than tofu - pork has 362mg 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 pork per 100 grams.
| Tofu | 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 pork contain significant amounts of linoleic acid.
| Tofu | Pork | |
|---|---|---|
| linoleic acid | 2.38 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 2.38 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.
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 tofu contain more calories in 100 grams?Pork is high in calories and tofu has 70% less calories than pork - pork has 297 calories in 100g and tofu has 76 calories.
Is pork or tofu better for protein?
Both pork and tofu are high in protein. Pork has 220% more protein than tofu - pork has 25.7g of protein per 100 grams and tofu has 8.1g of protein.
Does pork or tofu contain more calcium?
Tofu is a rich source of calcium and it has 14 times more calcium than pork - pork has 22mg of calcium in 100 grams and tofu has 350mg of calcium.
Does pork or tofu contain more iron?
Tofu is an abundant source of iron and it has 320% more iron than pork - pork has 1.3mg of iron in 100 grams and tofu has 5.4mg of iron.
Does pork or tofu contain more potassium?
Pork is a rich source of potassium and it has 200% more potassium than tofu - pork has 362mg of potassium in 100 grams and tofu has 121mg of potassium.