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  6. Pork Meat vs. Tofu

Pork Meat vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between Pork Meat and Tofu?

  • Pork Meat is higher in Vitamin B1, Vitamin B6, Vitamin B3, Selenium, Vitamin B12, and Vitamin B2, yet Tofu is higher in Calcium, Manganese, and Copper.
  • Tofu's daily need coverage for Calcium is 68% more.

We used Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Pork Meat vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Tofu
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more PotassiumPotassium +77.6%
Contains more ZincZinc +54.1%
Contains more PhosphorusPhosphorus +40.5%
Contains more SeleniumSelenium +119.5%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +11283.3%
Contains more IronIron +131.3%
Contains more CopperCopper +240.5%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +8984.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 6% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +501.3%
Contains more Vitamin B2Vitamin B2 +279.4%
Contains more Vitamin B3Vitamin B3 +1850.7%
Contains more Vitamin B5Vitamin B5 +660.9%
Contains more Vitamin B6Vitamin B6 +703.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +∞%
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more ProteinProtein +51.5%
Contains more FatsFats +148.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +60.9%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated Fat: Sat. Fat 1.198 g
Monounsaturated Fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated Fat +44.3%
Contains more Poly. FatPolyunsaturated fat +872.5%
~equal in Saturated Fat ~1.261g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork Meat Tofu
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pork Meat Tofu Opinion
Calories 143kcal 144kcal Tofu
Protein 26.17g 17.27g Pork Meat
Fats 3.51g 8.72g Tofu
Vitamin C 0mg 0.2mg Tofu
Net carbs 0g 0.48g Tofu
Carbs 0g 2.78g Tofu
Cholesterol 73mg 0mg Tofu
Vitamin D 10IU 0IU Pork Meat
Magnesium 29mg 58mg Tofu
Calcium 6mg 683mg Tofu
Potassium 421mg 237mg Pork Meat
Iron 1.15mg 2.66mg Tofu
Fiber 0g 2.3g Tofu
Copper 0.111mg 0.378mg Tofu
Zinc 2.42mg 1.57mg Pork Meat
Phosphorus 267mg 190mg Pork Meat
Sodium 57mg 14mg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.08mg Pork Meat
Vitamin D 0.2µg 0µg Pork Meat
Manganese 0.013mg 1.181mg Tofu
Selenium 38.2µg 17.4µg Pork Meat
Vitamin B1 0.95mg 0.158mg Pork Meat
Vitamin B2 0.387mg 0.102mg Pork Meat
Vitamin B3 7.432mg 0.381mg Pork Meat
Vitamin B5 1.012mg 0.133mg Pork Meat
Vitamin B6 0.739mg 0.092mg Pork Meat
Vitamin B12 0.57µg 0µg Pork Meat
Folate 0µg 29µg Tofu
Trans Fat 0.033g 0g Tofu
Choline 88.9mg Pork Meat
Saturated Fat 1.198g 1.261g Pork Meat
Monounsaturated Fat 1.334g 1.925g Tofu
Polyunsaturated fat 0.506g 4.921g Tofu
Tryptophan 0.275mg 0.235mg Pork Meat
Threonine 1.175mg 0.785mg Pork Meat
Isoleucine 1.288mg 0.849mg Pork Meat
Leucine 2.229mg 1.392mg Pork Meat
Lysine 2.427mg 0.883mg Pork Meat
Methionine 0.721mg 0.211mg Pork Meat
Phenylalanine 1.1mg 0.835mg Pork Meat
Valine 1.367mg 0.87mg Pork Meat
Histidine 1.13mg 0.431mg Pork Meat
Omega-3 - ALA 0.013g Pork Meat
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Meat Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
63%
Pork Meat
10%
Tofu
Minerals Daily Need Coverage Score
54%
Pork Meat
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 73mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 43mg)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Pork Meat
Pork Meat is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.