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  6. Pork chop vs. Tofu

Pork chop vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between pork chop and tofu?

  • Pork chop is higher in selenium, vitamin B3, vitamin B1, vitamin B6, vitamin B12, and zinc, yet tofu is higher in iron, calcium, and manganese.
  • Tofu's daily need coverage for iron is 56% more.
  • The amount of cholesterol in tofu is lower.
  • The glycemic index of pork chop is lower.

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

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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more PotassiumPotassium +160.3%
Contains more ZincZinc +293.8%
Contains more PhosphorusPhosphorus +148.5%
Contains more SeleniumSelenium +309%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +525%
Contains more IronIron +516.1%
Contains more CopperCopper +83.8%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +5950%

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
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +504.9%
Contains more Vitamin B2Vitamin B2 +501.9%
Contains more Vitamin B3Vitamin B3 +3965.1%
Contains more Vitamin B5Vitamin B5 +1523.5%
Contains more Vitamin B6Vitamin B6 +940.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +134.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%

All nutrients comparison - raw data values

Nutrient Pork chop Tofu DV% diff.
Iron 0.87mg 5.36mg 56%
Selenium 36.4µg 8.9µg 50%
Vitamin B3 7.927mg 0.195mg 48%
Vitamin B1 0.49mg 0.081mg 34%
Vitamin B6 0.489mg 0.047mg 34%
Protein 23.72g 8.08g 31%
Calcium 56mg 350mg 29%
Vitamin B12 0.66µg 0µg 28%
Cholesterol 78mg 0mg 26%
Manganese 0.01mg 0.605mg 26%
Vitamin B5 1.104mg 0.068mg 21%
Zinc 3.15mg 0.8mg 21%
Phosphorus 241mg 97mg 21%
Vitamin B2 0.313mg 0.052mg 20%
Saturated fat 4.339g 0.691g 17%
Fats 14.35g 4.78g 15%
Monounsaturated fat 4.887g 1.056g 10%
Copper 0.105mg 0.193mg 10%
Calories 231kcal 76kcal 8%
Choline 67.5mg 28.8mg 7%
Potassium 315mg 121mg 6%
Polyunsaturated fat 1.894g 2.699g 5%
Vitamin D 1µg 0µg 5%
Vitamin D 40IU 0IU 5%
Folate 0µg 15µg 4%
Sodium 74mg 7mg 3%
Vitamin K 0µg 2.4µg 2%
Magnesium 20mg 30mg 2%
Vitamin E 0.21mg 0.01mg 1%
Carbs 0g 1.87g 1%
Fiber 0g 0.3g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Sugar 0g 0.62g N/A
Vitamin A 4µg 0%
Trans fat 0.066g 0g N/A
Tryptophan 0.282mg 0.12mg 0%
Threonine 1.043mg 0.402mg 0%
Isoleucine 1.123mg 0.435mg 0%
Leucine 1.952mg 0.713mg 0%
Lysine 2.109mg 0.452mg 0%
Methionine 0.65mg 0.108mg 0%
Phenylalanine 0.985mg 0.428mg 0%
Valine 1.2mg 0.446mg 0%
Histidine 0.965mg 0.221mg 0%
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.011g 0g 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
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 +193.6%
Contains more FatsFats +200.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.6%
Contains more OtherOther +50%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +362.8%
Contains less Sat. FatSaturated fat -84.1%
Contains more Poly. FatPolyunsaturated fat +42.5%

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/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.