Tofu vs. Pork jowl — In-Depth Nutrition Comparison
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Important differences between tofu and pork jowl
- Tofu has more iron, calcium, manganese, and copper; however, pork jowl has more vitamin B12, vitamin B3, vitamin B1, and vitamin B2.
- Pork jowl's daily need coverage for saturated fat is 123% more.
- Tofu has 121 times more manganese than pork jowl. Tofu has 0.605mg of manganese, while pork jowl has 0.005mg.
- Tofu is lower in saturated fat.
- Tofu has a higher glycemic index than pork jowl.
The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Pork, fresh, variety meats, and by-products, jowl, raw.
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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 | +900% |
| Contains more CalciumCalcium | +8650% |
| Contains more IronIron | +1176.2% |
| Contains more CopperCopper | +382.5% |
| Contains more PhosphorusPhosphorus | +12.8% |
| Contains less SodiumSodium | -72% |
| Contains more ManganeseManganese | +12000% |
| Contains more SeleniumSelenium | +493.3% |
| Contains more PotassiumPotassium | +22.3% |
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 | +1400% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +2800% |
| Contains more Vitamin B1Vitamin B1 | +376.5% |
| Contains more Vitamin B2Vitamin B2 | +353.8% |
| Contains more Vitamin B3Vitamin B3 | +2225.6% |
| Contains more Vitamin B5Vitamin B5 | +267.6% |
| Contains more Vitamin B6Vitamin B6 | +91.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.691g | 25.26g | 112% |
| Fats | 4.78g | 69.61g | 100% |
| Monounsaturated fat | 1.056g | 32.89g | 80% |
| Iron | 5.36mg | 0.42mg | 62% |
| Polyunsaturated fat | 2.699g | 8.11g | 36% |
| Calcium | 350mg | 4mg | 35% |
| Vitamin B12 | 0µg | 0.82µg | 34% |
| Cholesterol | 0mg | 90mg | 30% |
| Calories | 76kcal | 655kcal | 29% |
| Vitamin B3 | 0.195mg | 4.535mg | 27% |
| Manganese | 0.605mg | 0.005mg | 26% |
| Vitamin B1 | 0.081mg | 0.386mg | 25% |
| Copper | 0.193mg | 0.04mg | 17% |
| Vitamin B2 | 0.052mg | 0.236mg | 14% |
| Selenium | 8.9µg | 1.5µg | 13% |
| Magnesium | 30mg | 3mg | 6% |
| Choline | 28.8mg | 5% | |
| Folate | 15µg | 1µg | 4% |
| Vitamin B5 | 0.068mg | 0.25mg | 4% |
| Vitamin B6 | 0.047mg | 0.09mg | 3% |
| Protein | 8.08g | 6.38g | 3% |
| Vitamin K | 2.4µg | 2% | |
| Phosphorus | 97mg | 86mg | 2% |
| Vitamin E | 0.01mg | 0.29mg | 2% |
| Carbs | 1.87g | 0g | 1% |
| Fiber | 0.3g | 0g | 1% |
| Potassium | 121mg | 148mg | 1% |
| Sodium | 7mg | 25mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 0g | N/A |
| Sugar | 0.62g | 0g | N/A |
| Zinc | 0.8mg | 0.84mg | 0% |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.12mg | 0.021mg | 0% |
| Threonine | 0.402mg | 0.21mg | 0% |
| Isoleucine | 0.435mg | 0.168mg | 0% |
| Leucine | 0.713mg | 0.446mg | 0% |
| Lysine | 0.452mg | 0.528mg | 0% |
| Methionine | 0.108mg | 0.095mg | 0% |
| Phenylalanine | 0.428mg | 0.239mg | 0% |
| Valine | 0.446mg | 0.305mg | 0% |
| Histidine | 0.221mg | 0.072mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +26.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +281% |
| Contains more FatsFats | +1356.3% |
| Contains more OtherOther | +152.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Mono. FatMonounsaturated fat | +3014.6% |
| Contains more Poly. FatPolyunsaturated fat | +200.5% |