Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Ham

Tofu vs. Ham — In-Depth Nutrition Comparison

Compare

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.

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.

Infographic

Tofu vs Ham 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.
Tofu
Tofu
6
:
4
Ham
Ham
Contains more Calcium +4275%
Contains more Iron +262.2%
Contains more Magnesium +114.3%
Contains less Sodium -99.4%
Contains more Copper +144.3%
Contains more Manganese +1020.4%
Contains more Phosphorus +102.1%
Contains more Potassium +137.2%
Contains more Zinc +260%
Contains more Selenium +119.1%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +4275%
Contains more Iron +262.2%
Contains more Magnesium +114.3%
Contains less Sodium -99.4%
Contains more Copper +144.3%
Contains more Manganese +1020.4%
Contains more Phosphorus +102.1%
Contains more Potassium +137.2%
Contains more Zinc +260%
Contains more Selenium +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.
Tofu
Tofu
4
:
8
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +400%
Contains more Vitamin K +∞%
Contains more Vitamin E +2400%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +830.9%
Contains more Vitamin B2 +288.5%
Contains more Vitamin B3 +1963.1%
Contains more Vitamin B5 +492.6%
Contains more Vitamin B6 +751.1%
Contains more Vitamin B12 +∞%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +400%
Contains more Vitamin K +∞%
Contains more Vitamin E +2400%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +830.9%
Contains more Vitamin B2 +288.5%
Contains more Vitamin B3 +1963.1%
Contains more Vitamin B5 +492.6%
Contains more Vitamin B6 +751.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Ham
Ham
Contains more Carbs +24.7%
Contains more Water +24.9%
Contains more Protein +159%
Contains more Fats +15.7%
Contains more Other +506.9%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Carbs +24.7%
Contains more Water +24.9%
Contains more Protein +159%
Contains more Fats +15.7%
Contains more Other +506.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Ham
Ham
Contains less Saturated Fat -61.8%
Contains more Polyunsaturated fat +399.8%
Contains more Monounsaturated Fat +148.1%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains less Saturated Fat -61.8%
Contains more Polyunsaturated fat +399.8%
Contains more Monounsaturated Fat +148.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Ham Opinion
Net carbs 1.57g 1.5g Tofu
Protein 8.08g 20.93g Ham
Fats 4.78g 5.53g Ham
Carbs 1.87g 1.5g Tofu
Calories 76kcal 145kcal Ham
Sugar 0.62g 0g Ham
Fiber 0.3g 0g Tofu
Calcium 350mg 8mg Tofu
Iron 5.36mg 1.48mg Tofu
Magnesium 30mg 14mg Tofu
Phosphorus 97mg 196mg Ham
Potassium 121mg 287mg Ham
Sodium 7mg 1203mg Tofu
Zinc 0.8mg 2.88mg Ham
Copper 0.193mg 0.079mg Tofu
Manganese 0.605mg 0.054mg Tofu
Selenium 8.9µg 19.5µg Ham
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 0.25mg Ham
Vitamin D 0IU 32IU Ham
Vitamin D 0µg 0.8µg Ham
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.754mg Ham
Vitamin B2 0.052mg 0.202mg Ham
Vitamin B3 0.195mg 4.023mg Ham
Vitamin B5 0.068mg 0.403mg Ham
Vitamin B6 0.047mg 0.4mg Ham
Folate 15µg 3µg Tofu
Vitamin B12 0µg 0.65µg Ham
Vitamin K 2.4µg 0µg Tofu
Tryptophan 0.12mg 0.251mg Ham
Threonine 0.402mg 0.931mg Ham
Isoleucine 0.435mg 0.918mg Ham
Leucine 0.713mg 1.661mg Ham
Lysine 0.452mg 1.775mg Ham
Methionine 0.108mg 0.553mg Ham
Phenylalanine 0.428mg 0.904mg Ham
Valine 0.446mg 0.908mg Ham
Histidine 0.221mg 0.75mg Ham
Cholesterol 0mg 53mg Tofu
Saturated Fat 0.691g 1.81g Tofu
Monounsaturated Fat 1.056g 2.62g Ham
Polyunsaturated fat 2.699g 0.54g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Tofu
45%
Ham
Minerals Daily Need Coverage Score
59%
Tofu
55%
Ham

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1196mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 1.119g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.5)
Which food is lower in Sugar?
Ham
Ham is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Ham
Ham is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Ham
Ham 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.