Venison vs. Tofu
Nutrition comparison of Cooked Venison and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
venison
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in venison and tofu:
- Both tofu and venison are high in iron and protein.
- Tofu is an excellent source of calcium.
- Venison has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, tofu contains more pantothenic acid.
- Venison is an excellent source of potassium.
USDA sources for nutritional information: Venison (Venison/deer steak, cooked, NS as to cooking method) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Venison is high in calories and tofu has 49% less calories than venison - tofu has 76 calories per 100 grams and venison has 150 calories.
For macronutrient ratios, venison is much heavier in protein, lighter in carbs and much lighter in fat compared to tofu per calorie. Venison has a macronutrient ratio of 84:0:16 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Venison | Tofu | |
|---|---|---|
| Protein | 84% | 39% |
| Carbohydrates | ~ | 9% |
| Fat | 16% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and venison are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and venison does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than venison - tofu has 0.3g of dietary fiber per 100 grams and venison does not contain significant amounts.
sugar
Tofu and venison contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and venison does not contain significant amounts.
Protein
protein
Both tofu and venison are high in protein. Venison has 269% more protein than tofu - tofu has 8.1g of protein per 100 grams and venison has 29.8g of protein.
Fat
saturated fat
Tofu and venison contain similar amounts of saturated fat - tofu has 0.69g of saturated fat per 100 grams and venison has 1.4g of saturated fat.
cholesterol
Tofu has less cholesterol than venison - venison has 78mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and venison contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and venison does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than venison - tofu has 25.5ug of Vitamin A per 100 grams and venison does not contain significant amounts.
Vitamin E
Tofu and venison contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and venison has 0.61mg of Vitamin E.
Vitamin K
Tofu and venison contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and venison has 1.2ug of Vitamin K.
The B Vitamins
Venison has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, tofu contains more pantothenic acid. Both venison and tofu contain significant amounts of folate.
| Venison | Tofu | |
|---|---|---|
| Thiamin | 0.276 MG | 0.081 MG |
| Riboflavin | 0.506 MG | 0.052 MG |
| Niacin | 10.613 MG | 0.195 MG |
| Pantothenic acid | ~ | 0.068 MG |
| Vitamin B6 | 0.746 MG | 0.047 MG |
| Folate | 9 UG | 15 UG |
| Vitamin B12 | 1.8 UG | ~ |
Minerals
calcium
Tofu is an excellent source of calcium and it has 57 times more calcium than venison - tofu has 350mg of calcium per 100 grams and venison has 6mg of calcium.
iron
Both tofu and venison are high in iron. Tofu has 33% more iron than venison - tofu has 5.4mg of iron per 100 grams and venison has 4mg of iron.
potassium
Venison is an excellent source of potassium and it has 225% more potassium than tofu - tofu has 121mg of potassium per 100 grams and venison has 393mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than venison per 100 grams.
| Venison | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 0.319 G |
| Total | 0.044 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than venison per 100 grams.
| Venison | Tofu | |
|---|---|---|
| linoleic acid | 0.115 G | 2.38 G |
| other omega 6 | 0.026 G | ~ |
| Total | 0.141 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.
Cooked Venison g
()
|
Daily Values (%) |
Tofu 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 tofu or venison contain more calories in 100 grams?Venison is high in calories and tofu has 50% less calories than venison - tofu has 76 calories in 100g and venison has 150 calories.
Is tofu or venison better for protein?
Both tofu and venison are high in protein. Venison has 270% more protein than tofu - tofu has 8.1g of protein per 100 grams and venison has 29.8g of protein.
Does tofu or venison contain more calcium?
Tofu is a rich source of calcium and it has 57 times more calcium than venison - tofu has 350mg of calcium in 100 grams and venison has 6mg of calcium.
Does tofu or venison contain more iron?
Both tofu and venison are high in iron. Tofu has 30% more iron than venison - tofu has 5.4mg of iron in 100 grams and venison has 4mg of iron.
Does tofu or venison contain more potassium?
Venison is a rich source of potassium and it has 230% more potassium than tofu - tofu has 121mg of potassium in 100 grams and venison has 393mg of potassium.