Tofu vs. Turkey
Nutrition comparison of Tofu and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and turkey:
- Both turkey and tofu are high in protein.
- Tofu has 68% less saturated fat than turkey.
- Tofu has signficantly less cholesterol than turkey.
- Tofu is an excellent source of calcium and iron.
- Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Turkey is a great source of potassium.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and tofu has 60% less calories than turkey - turkey has 189 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much lighter in protein, heavier in carbs and heavier in fat compared to turkey per calorie. Tofu has a macronutrient ratio of 39:9:52 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Turkey | |
|---|---|---|
| Protein | 39% | 63% |
| Carbohydrates | 9% | ~ |
| Fat | 52% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and tofu are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Tofu has more dietary fiber than turkey - tofu has 0.3g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Tofu and turkey contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both turkey and tofu are high in protein. Turkey has 253% more protein than tofu - turkey has 28.6g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Tofu has 68% less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
trans fat
Both turkey and tofu are low in trans fat - turkey has 0.1g of trans fat per 100 grams and tofu does not contain significant amounts.
cholesterol
Tofu has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and turkey contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Turkey has more Vitamin A than tofu - turkey has 12ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than tofu - turkey has 15iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Turkey and tofu contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Tofu and turkey contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both tofu and turkey contain significant amounts of thiamin and folate.
| Tofu | Turkey | |
|---|---|---|
| Thiamin | 0.081 MG | 0.045 MG |
| Riboflavin | 0.052 MG | 0.281 MG |
| Niacin | 0.195 MG | 9.573 MG |
| Pantothenic acid | 0.068 MG | 0.948 MG |
| Vitamin B6 | 0.047 MG | 0.616 MG |
| Folate | 15 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 24 times more calcium than turkey - turkey has 14mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 392% more iron than turkey - turkey has 1.1mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Turkey is a great source of potassium and it has 98% more potassium than tofu - turkey has 239mg 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 turkey per 100 grams.
| Tofu | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.319 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, both tofu and turkey contain significant amounts of linoleic acid.
| Tofu | Turkey | |
|---|---|---|
| linoleic acid | 2.38 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 2.38 G | 1.883 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 Turkey 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 turkey or tofu contain more calories in 100 grams?Turkey is high in calories and tofu has 60% less calories than turkey - turkey has 189 calories in 100g and tofu has 76 calories.
Is turkey or tofu better for protein?
Both turkey and tofu are high in protein. Turkey has 250% more protein than tofu - turkey has 28.6g of protein per 100 grams and tofu has 8.1g of protein.
Does turkey or tofu contain more calcium?
Tofu is a rich source of calcium and it has 24 times more calcium than turkey - turkey has 14mg of calcium in 100 grams and tofu has 350mg of calcium.
Does turkey or tofu contain more iron?
Tofu is an abundant source of iron and it has 390% more iron than turkey - turkey has 1.1mg of iron in 100 grams and tofu has 5.4mg of iron.