Tofu vs. Ham — In-Depth Nutrition Comparison
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Significant differences between tofu and ham
- Tofu has more calcium, manganese, copper, and iron; however, ham is richer in vitamin B1, vitamin B12, vitamin B6, and vitamin B3.
- Tofu covers your daily calcium needs 68% more than ham.
- Ham has 22 times less manganese than tofu. Tofu has 1.181mg of manganese, while ham has 0.054mg.
- Tofu contains less sodium.
- Tofu has a higher glycemic index. The glycemic index of tofu is 15, while the glycemic index of ham is 0.
Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
Infographic
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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 | +314.3% |
| Contains more CalciumCalcium | +8437.5% |
| Contains more IronIron | +79.7% |
| Contains more CopperCopper | +378.5% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +2087% |
| Contains more PotassiumPotassium | +21.1% |
| Contains more ZincZinc | +83.4% |
| Contains more SeleniumSelenium | +12.1% |
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 FolateFolate | +866.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +377.2% |
| Contains more Vitamin B2Vitamin B2 | +98% |
| Contains more Vitamin B3Vitamin B3 | +955.9% |
| Contains more Vitamin B5Vitamin B5 | +203% |
| Contains more Vitamin B6Vitamin B6 | +334.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 8mg | 68% |
| Sodium | 14mg | 1203mg | 52% |
| Vitamin B1 | 0.158mg | 0.754mg | 50% |
| Manganese | 1.181mg | 0.054mg | 49% |
| Copper | 0.378mg | 0.079mg | 33% |
| Polyunsaturated fat | 4.921g | 0.54g | 29% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Vitamin B6 | 0.092mg | 0.4mg | 24% |
| Vitamin B3 | 0.381mg | 4.023mg | 23% |
| Cholesterol | 0mg | 53mg | 18% |
| Choline | 85.1mg | 15% | |
| Iron | 2.66mg | 1.48mg | 15% |
| Zinc | 1.57mg | 2.88mg | 12% |
| Magnesium | 58mg | 14mg | 10% |
| Fiber | 2.3g | 0g | 9% |
| Vitamin B2 | 0.102mg | 0.202mg | 8% |
| Protein | 17.27g | 20.93g | 7% |
| Folate | 29µg | 3µg | 7% |
| Fats | 8.72g | 5.53g | 5% |
| Vitamin B5 | 0.133mg | 0.403mg | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Selenium | 17.4µg | 19.5µg | 4% |
| Vitamin E | 0.25mg | 2% | |
| Saturated fat | 1.261g | 1.81g | 2% |
| Monounsaturated fat | 1.925g | 2.62g | 2% |
| Phosphorus | 190mg | 196mg | 1% |
| Potassium | 237mg | 287mg | 1% |
| Calories | 144kcal | 145kcal | 0% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Carbs | 2.78g | 1.5g | 0% |
| Net carbs | 0.48g | 1.5g | N/A |
| Tryptophan | 0.235mg | 0.251mg | 0% |
| Threonine | 0.785mg | 0.931mg | 0% |
| Isoleucine | 0.849mg | 0.918mg | 0% |
| Leucine | 1.392mg | 1.661mg | 0% |
| Lysine | 0.883mg | 1.775mg | 0% |
| Methionine | 0.211mg | 0.553mg | 0% |
| Phenylalanine | 0.835mg | 0.904mg | 0% |
| Valine | 0.87mg | 0.908mg | 0% |
| Histidine | 0.431mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +57.7% |
| Contains more CarbsCarbs | +85.3% |
| Contains more ProteinProtein | +21.2% |
| Contains more OtherOther | +212.1% |
~equal in
Water
~67.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -30.3% |
| Contains more Poly. FatPolyunsaturated fat | +811.3% |
| Contains more Mono. FatMonounsaturated fat | +36.1% |
