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  6. Tofu vs. Pork Meat

Tofu vs. Pork Meat — In-Depth Nutrition Comparison

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How are tofu and pork Meat different?

  • Tofu is richer in iron, calcium, and manganese, while pork Meat is higher in vitamin B1, selenium, vitamin B6, vitamin B3, vitamin B2, and phosphorus.
  • Pork Meat covers your daily need for vitamin B1, 72% more than tofu.
  • Tofu contains 58 times more calcium than pork Meat. Tofu contains 350mg of calcium, while pork Meat contains 6mg.
  • Tofu has a higher glycemic index (15) than pork Meat (0).

Tofu, raw, regular, prepared with calcium sulfate and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted types were used in this article.

Infographic

Tofu 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.
Tofu
Tofu
5
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%
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 CalciumCalcium +5733.3%
Contains more IronIron +366.1%
Contains more CopperCopper +73.9%
Contains less SodiumSodium -87.7%
Contains more ManganeseManganese +4553.8%
Contains more PotassiumPotassium +247.9%
Contains more ZincZinc +202.5%
Contains more PhosphorusPhosphorus +175.3%
Contains more SeleniumSelenium +329.2%
~equal in Magnesium ~29mg

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
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%
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% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1072.8%
Contains more Vitamin B2Vitamin B2 +644.2%
Contains more Vitamin B3Vitamin B3 +3711.3%
Contains more Vitamin B5Vitamin B5 +1388.2%
Contains more Vitamin B6Vitamin B6 +1472.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +208.7%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Pork Meat DV% diff.
Vitamin B1 0.081mg 0.95mg 72%
Selenium 8.9µg 38.2µg 53%
Vitamin B6 0.047mg 0.739mg 53%
Iron 5.36mg 1.15mg 53%
Vitamin B3 0.195mg 7.432mg 45%
Protein 8.08g 26.17g 36%
Calcium 350mg 6mg 34%
Manganese 0.605mg 0.013mg 26%
Vitamin B2 0.052mg 0.387mg 26%
Cholesterol 0mg 73mg 24%
Vitamin B12 0µg 0.57µg 24%
Phosphorus 97mg 267mg 24%
Vitamin B5 0.068mg 1.012mg 19%
Zinc 0.8mg 2.42mg 15%
Polyunsaturated fat 2.699g 0.506g 15%
Choline 28.8mg 88.9mg 11%
Potassium 121mg 421mg 9%
Copper 0.193mg 0.111mg 9%
Folate 15µg 0µg 4%
Calories 76kcal 143kcal 3%
Sodium 7mg 57mg 2%
Fats 4.78g 3.51g 2%
Saturated fat 0.691g 1.198g 2%
Vitamin K 2.4µg 0µg 2%
Vitamin D 0µg 0.2µg 1%
Carbs 1.87g 0g 1%
Monounsaturated fat 1.056g 1.334g 1%
Vitamin D 0IU 10IU 1%
Fiber 0.3g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0g N/A
Magnesium 30mg 29mg 0%
Sugar 0.62g 0g N/A
Vitamin E 0.01mg 0.08mg 0%
Trans fat 0g 0.033g N/A
Tryptophan 0.12mg 0.275mg 0%
Threonine 0.402mg 1.175mg 0%
Isoleucine 0.435mg 1.288mg 0%
Leucine 0.713mg 2.229mg 0%
Lysine 0.452mg 2.427mg 0%
Methionine 0.108mg 0.721mg 0%
Phenylalanine 0.428mg 1.1mg 0%
Valine 0.446mg 1.367mg 0%
Histidine 0.221mg 1.13mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +36.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.7%
Contains more ProteinProtein +223.9%
Contains more OtherOther +20.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 less Sat. FatSaturated fat -42.3%
Contains more Poly. FatPolyunsaturated fat +433.4%
Contains more Mono. FatMonounsaturated fat +26.3%

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. 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.