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  6. Tofu vs. Pork Meat

Tofu vs. Pork Meat — In-Depth Nutrition Comparison

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What are the differences between tofu and pork Meat?

  • Tofu is higher in calcium, manganese, and copper, yet pork Meat is higher in vitamin B1, vitamin B6, vitamin B3, selenium, vitamin B12, and vitamin B2.
  • Tofu's daily need coverage for calcium is 68% more.
  • Tofu has 91 times more manganese than pork Meat. While tofu has 1.181mg of manganese, pork Meat has only 0.013mg.
  • The glycemic index of pork Meat is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted types 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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 MagnesiumMagnesium +100%
Contains more CalciumCalcium +11283.3%
Contains more IronIron +131.3%
Contains more CopperCopper +240.5%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +8984.6%
Contains more PotassiumPotassium +77.6%
Contains more ZincZinc +54.1%
Contains more PhosphorusPhosphorus +40.5%
Contains more SeleniumSelenium +119.5%

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
2
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +501.3%
Contains more Vitamin B2Vitamin B2 +279.4%
Contains more Vitamin B3Vitamin B3 +1850.7%
Contains more Vitamin B5Vitamin B5 +660.9%
Contains more Vitamin B6Vitamin B6 +703.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Pork Meat DV% diff.
Calcium 683mg 6mg 68%
Vitamin B1 0.158mg 0.95mg 66%
Manganese 1.181mg 0.013mg 51%
Vitamin B6 0.092mg 0.739mg 50%
Vitamin B3 0.381mg 7.432mg 44%
Selenium 17.4µg 38.2µg 38%
Copper 0.378mg 0.111mg 30%
Polyunsaturated fat 4.921g 0.506g 29%
Vitamin B12 0µg 0.57µg 24%
Cholesterol 0mg 73mg 24%
Vitamin B2 0.102mg 0.387mg 22%
Iron 2.66mg 1.15mg 19%
Vitamin B5 0.133mg 1.012mg 18%
Protein 17.27g 26.17g 18%
Choline 88.9mg 16%
Phosphorus 190mg 267mg 11%
Fiber 2.3g 0g 9%
Zinc 1.57mg 2.42mg 8%
Fats 8.72g 3.51g 8%
Magnesium 58mg 29mg 7%
Folate 29µg 0µg 7%
Potassium 237mg 421mg 5%
Sodium 14mg 57mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.08mg 1%
Vitamin D 0IU 10IU 1%
Carbs 2.78g 0g 1%
Monounsaturated fat 1.925g 1.334g 1%
Calories 144kcal 143kcal 0%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Trans fat 0g 0.033g N/A
Saturated fat 1.261g 1.198g 0%
Tryptophan 0.235mg 0.275mg 0%
Threonine 0.785mg 1.175mg 0%
Isoleucine 0.849mg 1.288mg 0%
Leucine 1.392mg 2.229mg 0%
Lysine 0.883mg 2.427mg 0%
Methionine 0.211mg 0.721mg 0%
Phenylalanine 0.835mg 1.1mg 0%
Valine 0.87mg 1.367mg 0%
Histidine 0.431mg 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
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 +148.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +60.9%
Contains more ProteinProtein +51.5%
~equal in Water ~69.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 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 more Mono. FatMonounsaturated fat +44.3%
Contains more Poly. FatPolyunsaturated fat +872.5%
~equal in Saturated fat ~1.198g

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/172475/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.