Tofu vs. Raw Pork Belly
Nutrition comparison of Tofu and Raw Pork Belly
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 belly
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and raw pork belly:
- Both raw pork belly and tofu are high in protein.
- Raw pork belly has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tofu contains more folate.
- 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 Belly (Pork, fresh, belly, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pork belly is high in calories and tofu has 85% less calories than raw pork belly - raw pork belly has 518 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, heavier in carbs and much lighter in fat compared to raw pork belly per calorie. Tofu has a macronutrient ratio of 39:9:52 and for raw pork belly, 7:0:93 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Raw Pork Belly | |
|---|---|---|
| Protein | 39% | 7% |
| Carbohydrates | 9% | ~ |
| Fat | 52% | 93% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and raw pork belly are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and raw pork belly does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than raw pork belly - tofu has 0.3g of dietary fiber per 100 grams and raw pork belly does not contain significant amounts.
sugar
Tofu and raw pork belly contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and raw pork belly does not contain significant amounts.
Protein
protein
Both raw pork belly and tofu are high in protein. Raw pork belly has 16% more protein than tofu - raw pork belly has 9.3g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Raw pork belly is high in saturated fat and tofu has 96% less saturated fat than raw pork belly - raw pork belly has 19.3g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
cholesterol
Tofu has less cholesterol than raw pork belly - raw pork belly has 72mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Raw pork belly and tofu contain similar amounts of Vitamin C - raw pork belly has 0.3mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Raw pork belly and tofu contain similar amounts of Vitamin A - raw pork belly has 3ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Raw pork belly and tofu contain similar amounts of Vitamin E - raw pork belly has 0.39mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Tofu and raw pork belly contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and raw pork belly does not contain significant amounts.
The B Vitamins
Raw pork belly has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tofu contains more folate.
| Tofu | Raw Pork Belly | |
|---|---|---|
| Thiamin | 0.081 MG | 0.396 MG |
| Riboflavin | 0.052 MG | 0.242 MG |
| Niacin | 0.195 MG | 4.647 MG |
| Pantothenic acid | 0.068 MG | 0.256 MG |
| Vitamin B6 | 0.047 MG | 0.13 MG |
| Folate | 15 UG | 1 UG |
| Vitamin B12 | ~ | 0.84 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 69 times more calcium than raw pork belly - raw pork belly has 5mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 931% more iron than raw pork belly - raw pork belly has 0.52mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Raw pork belly has 53% more potassium than tofu - raw pork belly has 185mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tofu and raw pork belly contain significant amounts of alpha linoleic acid (ALA).
| Tofu | Raw Pork Belly | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.48 G |
| Total | 0.319 G | 0.48 G |
omega 6s
Comparing omega-6 fatty acids, raw pork belly has more linoleic acid than tofu per 100 grams.
| Tofu | Raw Pork Belly | |
|---|---|---|
| linoleic acid | 2.38 G | 5.03 G |
| other omega 6 | ~ | 0.14 G |
| Total | 2.38 G | 5.17 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Raw Pork Belly (Pork, fresh, belly, raw) .
Tofu g
()
|
Daily Values (%) |
Raw Pork Belly 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 belly or tofu contain more calories in 100 grams?Raw pork belly is high in calories and tofu has 90% less calories than raw pork belly - raw pork belly has 518 calories in 100g and tofu has 76 calories.
Is raw pork belly or tofu better for protein?
Both raw pork belly and tofu are high in protein. Raw pork belly has 20% more protein than tofu - raw pork belly has 9.3g of protein per 100 grams and tofu has 8.1g of protein.
Does raw pork belly or tofu contain more calcium?
Tofu is a rich source of calcium and it has 69 times more calcium than raw pork belly - raw pork belly has 5mg of calcium in 100 grams and tofu has 350mg of calcium.
Does raw pork belly or tofu contain more iron?
Tofu is an abundant source of iron and it has 930% more iron than raw pork belly - raw pork belly has 0.52mg of iron in 100 grams and tofu has 5.4mg of iron.