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.
- The glycemic index of pork Meat is lower.
We used Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Tofu, raw, firm, prepared with calcium sulfate types in this article.
Infographic
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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.
| 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.
| 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 FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Calcium | 6mg | 683mg | 68% |
| Vitamin B1 | 0.95mg | 0.158mg | 66% |
| Manganese | 0.013mg | 1.181mg | 51% |
| Vitamin B6 | 0.739mg | 0.092mg | 50% |
| Vitamin B3 | 7.432mg | 0.381mg | 44% |
| Selenium | 38.2µg | 17.4µg | 38% |
| Copper | 0.111mg | 0.378mg | 30% |
| Polyunsaturated fat | 0.506g | 4.921g | 29% |
| Vitamin B12 | 0.57µg | 0µg | 24% |
| Cholesterol | 73mg | 0mg | 24% |
| Vitamin B2 | 0.387mg | 0.102mg | 22% |
| Iron | 1.15mg | 2.66mg | 19% |
| Vitamin B5 | 1.012mg | 0.133mg | 18% |
| Protein | 26.17g | 17.27g | 18% |
| Choline | 88.9mg | 16% | |
| Phosphorus | 267mg | 190mg | 11% |
| Fiber | 0g | 2.3g | 9% |
| Zinc | 2.42mg | 1.57mg | 8% |
| Fats | 3.51g | 8.72g | 8% |
| Magnesium | 29mg | 58mg | 7% |
| Folate | 0µg | 29µg | 7% |
| Potassium | 421mg | 237mg | 5% |
| Sodium | 57mg | 14mg | 2% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Vitamin E | 0.08mg | 1% | |
| Vitamin D | 10IU | 0IU | 1% |
| Carbs | 0g | 2.78g | 1% |
| Monounsaturated fat | 1.334g | 1.925g | 1% |
| Calories | 143kcal | 144kcal | 0% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 0g | 0.48g | N/A |
| Trans fat | 0.033g | 0g | N/A |
| Saturated fat | 1.198g | 1.261g | 0% |
| Tryptophan | 0.275mg | 0.235mg | 0% |
| Threonine | 1.175mg | 0.785mg | 0% |
| Isoleucine | 1.288mg | 0.849mg | 0% |
| Leucine | 2.229mg | 1.392mg | 0% |
| Lysine | 2.427mg | 0.883mg | 0% |
| Methionine | 0.721mg | 0.211mg | 0% |
| Phenylalanine | 1.1mg | 0.835mg | 0% |
| Valine | 1.367mg | 0.87mg | 0% |
| Histidine | 1.13mg | 0.431mg | 0% |
| Omega-3 - ALA | 0.013g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 0.411g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
54%
87%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 73mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 43mg)
Which food is cheaper?
Tofu is cheaper (difference - $0.5)
Which food is lower in Saturated fat?
Pork Meat is lower in Saturated fat (difference - 0.063g)
Which food is lower in glycemic index?
Pork Meat is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Pork Meat is relatively richer in vitamins
Which food is richer in minerals?
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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.