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:
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 protein, heavier in carbs and lighter in fat compared to pork per calorie. Tofu has a macronutrient ratio of 39:9:52 and for pork, 35:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Tofu | Pork | |
---|---|---|
Protein | 39% | 35% |
Carbohydrates | 9% | ~ |
Fat | 52% | 65% |
Alcohol | ~ | ~ |
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.
Tofu has more dietary fiber than pork - tofu has 0.3g of dietary fiber per 100 grams and pork does not contain significant amounts.
Tofu and pork contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and pork does not contain significant amounts.
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.
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.
Tofu has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and tofu does not contain significant amounts.
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.
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.
Pork has more Vitamin D than tofu - pork has 21iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
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.
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.
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 |
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.
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.
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.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Tofu or Pork .
Tofu g
()
|
Daily Values (%) |
Cooked Pork g
()
|
|||||
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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 % |
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5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||