Tofu vs. Ham — In-Depth Nutrition Comparison
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Differences between tofu and ham
- Tofu has more iron, calcium, and manganese, while ham has more vitamin B1, vitamin B6, vitamin B12, vitamin B3, selenium, and zinc.
- Ham's daily need coverage for vitamin B1 is 56% higher.
- Ham contains 44 times less calcium than tofu. Tofu contains 350mg of calcium, while ham contains 8mg.
- The amount of sodium in tofu is lower.
- Ham has a lower glycemic index. The glycemic index of ham is 0, while the glycemic index of tofu is 15.
The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 MagnesiumMagnesium | +114.3% |
| Contains more CalciumCalcium | +4275% |
| Contains more IronIron | +262.2% |
| Contains more CopperCopper | +144.3% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +1020.4% |
| Contains more PotassiumPotassium | +137.2% |
| Contains more ZincZinc | +260% |
| Contains more PhosphorusPhosphorus | +102.1% |
| Contains more SeleniumSelenium | +119.1% |
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 CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +400% |
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +830.9% |
| Contains more Vitamin B2Vitamin B2 | +288.5% |
| Contains more Vitamin B3Vitamin B3 | +1963.1% |
| Contains more Vitamin B5Vitamin B5 | +492.6% |
| Contains more Vitamin B6Vitamin B6 | +751.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +195.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.081mg | 0.754mg | 56% |
| Sodium | 7mg | 1203mg | 52% |
| Iron | 5.36mg | 1.48mg | 49% |
| Calcium | 350mg | 8mg | 34% |
| Vitamin B6 | 0.047mg | 0.4mg | 27% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Protein | 8.08g | 20.93g | 26% |
| Vitamin B3 | 0.195mg | 4.023mg | 24% |
| Manganese | 0.605mg | 0.054mg | 24% |
| Zinc | 0.8mg | 2.88mg | 19% |
| Selenium | 8.9µg | 19.5µg | 19% |
| Cholesterol | 0mg | 53mg | 18% |
| Phosphorus | 97mg | 196mg | 14% |
| Polyunsaturated fat | 2.699g | 0.54g | 14% |
| Copper | 0.193mg | 0.079mg | 13% |
| Vitamin B2 | 0.052mg | 0.202mg | 12% |
| Choline | 28.8mg | 85.1mg | 10% |
| Vitamin B5 | 0.068mg | 0.403mg | 7% |
| Potassium | 121mg | 287mg | 5% |
| Saturated fat | 0.691g | 1.81g | 5% |
| Magnesium | 30mg | 14mg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Monounsaturated fat | 1.056g | 2.62g | 4% |
| Folate | 15µg | 3µg | 3% |
| Calories | 76kcal | 145kcal | 3% |
| Vitamin E | 0.01mg | 0.25mg | 2% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Fiber | 0.3g | 0g | 1% |
| Fats | 4.78g | 5.53g | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Carbs | 1.87g | 1.5g | 0% |
| Net carbs | 1.57g | 1.5g | N/A |
| Sugar | 0.62g | 0g | N/A |
| Tryptophan | 0.12mg | 0.251mg | 0% |
| Threonine | 0.402mg | 0.931mg | 0% |
| Isoleucine | 0.435mg | 0.918mg | 0% |
| Leucine | 0.713mg | 1.661mg | 0% |
| Lysine | 0.452mg | 1.775mg | 0% |
| Methionine | 0.108mg | 0.553mg | 0% |
| Phenylalanine | 0.428mg | 0.904mg | 0% |
| Valine | 0.446mg | 0.908mg | 0% |
| Histidine | 0.221mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +24.7% |
| Contains more WaterWater | +24.9% |
| Contains more ProteinProtein | +159% |
| Contains more FatsFats | +15.7% |
| Contains more OtherOther | +506.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.8% |
| Contains more Poly. FatPolyunsaturated fat | +399.8% |
| Contains more Mono. FatMonounsaturated fat | +148.1% |