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.
Detailed nutritional comparison of tofu and pork 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Tofu src
Image of Pork src

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 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 ~ ~

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 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 .

Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Pork (Pork, fresh, ground, cooked) .

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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.