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  6. Pork Meat vs. Tofu

Pork Meat vs. Tofu — In-Depth Nutrition Comparison

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How are pork Meat and tofu different?

  • Pork Meat is richer in vitamin B1, selenium, vitamin B6, vitamin B3, vitamin B2, and phosphorus, while tofu is higher in iron, calcium, and manganese.
  • Pork Meat covers your daily need for vitamin B1, 72% more than tofu.
  • Tofu has a higher glycemic index (15) than pork Meat (0).

Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Tofu, raw, regular, prepared with calcium sulfate types were used 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +247.9%
Contains more ZincZinc +202.5%
Contains more PhosphorusPhosphorus +175.3%
Contains more SeleniumSelenium +329.2%
Contains more CalciumCalcium +5733.3%
Contains more IronIron +366.1%
Contains more CopperCopper +73.9%
Contains less SodiumSodium -87.7%
Contains more ManganeseManganese +4553.8%
~equal in Magnesium ~30mg

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% 3% 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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1072.8%
Contains more Vitamin B2Vitamin B2 +644.2%
Contains more Vitamin B3Vitamin B3 +3711.3%
Contains more Vitamin B5Vitamin B5 +1388.2%
Contains more Vitamin B6Vitamin B6 +1472.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +208.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~µg

All nutrients comparison - raw data values

Nutrient Pork Meat Tofu DV% diff.
Vitamin B1 0.95mg 0.081mg 72%
Selenium 38.2µg 8.9µg 53%
Vitamin B6 0.739mg 0.047mg 53%
Iron 1.15mg 5.36mg 53%
Vitamin B3 7.432mg 0.195mg 45%
Protein 26.17g 8.08g 36%
Calcium 6mg 350mg 34%
Manganese 0.013mg 0.605mg 26%
Vitamin B2 0.387mg 0.052mg 26%
Cholesterol 73mg 0mg 24%
Vitamin B12 0.57µg 0µg 24%
Phosphorus 267mg 97mg 24%
Vitamin B5 1.012mg 0.068mg 19%
Zinc 2.42mg 0.8mg 15%
Polyunsaturated fat 0.506g 2.699g 15%
Choline 88.9mg 28.8mg 11%
Potassium 421mg 121mg 9%
Copper 0.111mg 0.193mg 9%
Folate 0µg 15µg 4%
Calories 143kcal 76kcal 3%
Sodium 57mg 7mg 2%
Fats 3.51g 4.78g 2%
Saturated fat 1.198g 0.691g 2%
Vitamin K 0µg 2.4µg 2%
Vitamin D 0.2µg 0µg 1%
Carbs 0g 1.87g 1%
Monounsaturated fat 1.334g 1.056g 1%
Vitamin D 10IU 0IU 1%
Fiber 0g 0.3g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Magnesium 29mg 30mg 0%
Sugar 0g 0.62g N/A
Vitamin E 0.08mg 0.01mg 0%
Trans fat 0.033g 0g N/A
Tryptophan 0.275mg 0.12mg 0%
Threonine 1.175mg 0.402mg 0%
Isoleucine 1.288mg 0.435mg 0%
Leucine 2.229mg 0.713mg 0%
Lysine 2.427mg 0.452mg 0%
Methionine 0.721mg 0.108mg 0%
Phenylalanine 1.1mg 0.428mg 0%
Valine 1.367mg 0.446mg 0%
Histidine 1.13mg 0.221mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

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
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +223.9%
Contains more OtherOther +20.8%
Contains more FatsFats +36.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.7%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +26.3%
Contains less Sat. FatSaturated fat -42.3%
Contains more Poly. FatPolyunsaturated fat +433.4%

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/172476/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.