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  6. Tofu, fried vs. Pork Meat

Tofu, fried vs. Pork Meat — In-Depth Nutrition Comparison

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Significant differences between tofu, fried and pork Meat

  • Tofu, fried has more manganese, iron, calcium, and copper; however, pork Meat is richer in vitamin B1, vitamin B6, vitamin B3, vitamin B2, and vitamin B12.
  • Pork Meat covers your daily vitamin B1 needs 65% more than tofu, fried.
  • Pork Meat has 115 times less Manganese than tofu, fried. Tofu, fried has 1.495mg of Manganese, while pork Meat has 0.013mg.

Specific food types used in this comparison are Tofu, fried and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Tofu, fried vs Pork Meat 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 43% 112% 13% 183% 133% 54% 123% 2.1% 195% 155%
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%
Contains more MagnesiumMagnesium +106.9%
Contains more CalciumCalcium +6100%
Contains more IronIron +323.5%
Contains more CopperCopper +258.6%
Contains less SodiumSodium -71.9%
Contains more ManganeseManganese +11400%
Contains more PotassiumPotassium +188.4%
Contains more ZincZinc +21.6%
Contains more SeleniumSelenium +34%
~equal in Phosphorus ~267mg

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% 1.6% 0.8% 0% 43% 12% 1.9% 8.4% 23% 0% 20% 20% 58%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +19.6%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +458.8%
Contains more Vitamin B2Vitamin B2 +674%
Contains more Vitamin B3Vitamin B3 +7332%
Contains more Vitamin B5Vitamin B5 +622.9%
Contains more Vitamin B6Vitamin B6 +646.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 20% 9% 51%
Protein: 18.82 g
Fats: 20.18 g
Carbs: 8.86 g
Water: 50.52 g
Other: 1.62 g
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more FatsFats +474.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +86.2%
Contains more ProteinProtein +39.1%
Contains more WaterWater +37.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated Fat: Sat. Fat 2.918 g
Monounsaturated Fat: Mono. Fat 4.456 g
Polyunsaturated fat: Poly. Fat 11.39 g
39% 44% 17%
Saturated Fat: Sat. Fat 1.198 g
Monounsaturated Fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains more Mono. FatMonounsaturated Fat +234%
Contains more Poly. FatPolyunsaturated fat +2151%
Contains less Sat. FatSaturated Fat -58.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu, fried Pork Meat Opinion
Calories 270kcal 143kcal Tofu, fried
Protein 18.82g 26.17g Pork Meat
Fats 20.18g 3.51g Tofu, fried
Net carbs 4.96g 0g Tofu, fried
Carbs 8.86g 0g Tofu, fried
Cholesterol 0mg 73mg Tofu, fried
Vitamin D 0IU 10IU Pork Meat
Magnesium 60mg 29mg Tofu, fried
Calcium 372mg 6mg Tofu, fried
Potassium 146mg 421mg Pork Meat
Iron 4.87mg 1.15mg Tofu, fried
Sugar 2.72g 0g Pork Meat
Fiber 3.9g 0g Tofu, fried
Copper 0.398mg 0.111mg Tofu, fried
Zinc 1.99mg 2.42mg Pork Meat
Phosphorus 287mg 267mg Tofu, fried
Sodium 16mg 57mg Tofu, fried
Vitamin A 27IU 0IU Tofu, fried
Vitamin A 1µg 0µg Tofu, fried
Vitamin E 0.04mg 0.08mg Pork Meat
Vitamin D 0µg 0.2µg Pork Meat
Manganese 1.495mg 0.013mg Tofu, fried
Selenium 28.5µg 38.2µg Pork Meat
Vitamin B1 0.17mg 0.95mg Pork Meat
Vitamin B2 0.05mg 0.387mg Pork Meat
Vitamin B3 0.1mg 7.432mg Pork Meat
Vitamin B5 0.14mg 1.012mg Pork Meat
Vitamin B6 0.099mg 0.739mg Pork Meat
Vitamin B12 0µg 0.57µg Pork Meat
Vitamin K 7.8µg 0µg Tofu, fried
Folate 27µg 0µg Tofu, fried
Trans Fat 0g 0.033g Tofu, fried
Choline 106.3mg 88.9mg Tofu, fried
Saturated Fat 2.918g 1.198g Pork Meat
Monounsaturated Fat 4.456g 1.334g Tofu, fried
Polyunsaturated fat 11.39g 0.506g Tofu, fried
Tryptophan 0.268mg 0.275mg Pork Meat
Threonine 0.701mg 1.175mg Pork Meat
Isoleucine 0.852mg 1.288mg Pork Meat
Leucine 1.306mg 2.229mg Pork Meat
Lysine 1.131mg 2.427mg Pork Meat
Methionine 0.22mg 0.721mg Pork Meat
Phenylalanine 0.837mg 1.1mg Pork Meat
Valine 0.867mg 1.367mg Pork Meat
Histidine 0.499mg 1.13mg 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
Tofu, fried Pork Meat
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
14%
Tofu, fried
63%
Pork Meat
Minerals Daily Need Coverage Score
101%
Tofu, fried
54%
Pork Meat

Comparison summary

Which food is lower in Cholesterol?
Tofu, fried
Tofu, fried is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Tofu, fried
Tofu, fried contains less Sodium (difference - 41mg)
Which food is lower in glycemic index?
Tofu, fried
Tofu, fried is lower in glycemic index (difference - 0)
Which food is cheaper?
Tofu, fried
Tofu, fried is cheaper (difference - $0.5)
Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 2.72g)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 1.72g)
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. Tofu, fried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172451/nutrients
  2. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.