Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Pork chop
  5. Compare
  6. Pork chop vs. Tofu

Pork chop vs. Tofu — In-Depth Nutrition Comparison

Compare

What are the main differences between pork chop and tofu?

  • Pork chop is richer in vitamin B3, selenium, vitamin B6, vitamin B1, and vitamin B12, yet tofu is richer in calcium, manganese, copper, and iron.
  • Tofu's daily need coverage for calcium is 63% higher.
  • Tofu contains less cholesterol.
  • Pork chop has a lower glycemic index than tofu.

We used Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Pork chop 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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
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 +32.9%
Contains more ZincZinc +100.6%
Contains more PhosphorusPhosphorus +26.8%
Contains more SeleniumSelenium +109.2%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +1119.6%
Contains more IronIron +205.7%
Contains more CopperCopper +260%
Contains less SodiumSodium -81.1%
Contains more ManganeseManganese +11710%

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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Tofu
Tofu
2
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% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +210.1%
Contains more Vitamin B2Vitamin B2 +206.9%
Contains more Vitamin B3Vitamin B3 +1980.6%
Contains more Vitamin B5Vitamin B5 +730.1%
Contains more Vitamin B6Vitamin B6 +431.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +∞%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pork chop Tofu DV% diff.
Calcium 56mg 683mg 63%
Manganese 0.01mg 1.181mg 51%
Vitamin B3 7.927mg 0.381mg 47%
Selenium 36.4µg 17.4µg 35%
Vitamin B6 0.489mg 0.092mg 31%
Copper 0.105mg 0.378mg 30%
Vitamin B12 0.66µg 0µg 28%
Vitamin B1 0.49mg 0.158mg 28%
Cholesterol 78mg 0mg 26%
Iron 0.87mg 2.66mg 22%
Polyunsaturated fat 1.894g 4.921g 20%
Vitamin B5 1.104mg 0.133mg 19%
Vitamin B2 0.313mg 0.102mg 16%
Saturated fat 4.339g 1.261g 14%
Zinc 3.15mg 1.57mg 14%
Protein 23.72g 17.27g 13%
Choline 67.5mg 12%
Magnesium 20mg 58mg 9%
Fats 14.35g 8.72g 9%
Fiber 0g 2.3g 9%
Folate 0µg 29µg 7%
Phosphorus 241mg 190mg 7%
Monounsaturated fat 4.887g 1.925g 7%
Vitamin D 1µg 0µg 5%
Vitamin D 40IU 0IU 5%
Calories 231kcal 144kcal 4%
Sodium 74mg 14mg 3%
Potassium 315mg 237mg 2%
Vitamin E 0.21mg 1%
Carbs 0g 2.78g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 0.48g N/A
Vitamin A 4µg 0%
Trans fat 0.066g 0g N/A
Tryptophan 0.282mg 0.235mg 0%
Threonine 1.043mg 0.785mg 0%
Isoleucine 1.123mg 0.849mg 0%
Leucine 1.952mg 1.392mg 0%
Lysine 2.109mg 0.883mg 0%
Methionine 0.65mg 0.211mg 0%
Phenylalanine 0.985mg 0.835mg 0%
Valine 1.2mg 0.87mg 0%
Histidine 0.965mg 0.431mg 0%
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Tofu
Tofu
3
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 +37.3%
Contains more FatsFats +64.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.6%
Contains more OtherOther +191.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 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 +153.9%
Contains less Sat. FatSaturated fat -70.9%
Contains more Poly. FatPolyunsaturated fat +159.8%

People also compare

Pork chop
Pork chop vs Liver
Liver
Pork chop
Pork chop vs Pork Meat
Pork Meat
Pork chop
Pork chop vs Pork
Pork
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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 chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.