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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.

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
6
:
Contains more Calcium +11283.3%
Contains more Iron +131.3%
Contains more Magnesium +100%
Contains less Sodium -75.4%
Contains more Copper +240.5%
Contains more Manganese +8984.6%
Contains more Phosphorus +40.5%
Contains more Potassium +77.6%
Contains more Zinc +54.1%
Contains more Selenium +119.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Contains more Calcium +11283.3%
Contains more Iron +131.3%
Contains more Magnesium +100%
Contains less Sodium -75.4%
Contains more Copper +240.5%
Contains more Manganese +8984.6%
Contains more Phosphorus +40.5%
Contains more Potassium +77.6%
Contains more Zinc +54.1%
Contains more Selenium +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
3
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +501.3%
Contains more Vitamin B2 +279.4%
Contains more Vitamin B3 +1850.7%
Contains more Vitamin B5 +660.9%
Contains more Vitamin B6 +703.3%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 49% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +501.3%
Contains more Vitamin B2 +279.4%
Contains more Vitamin B3 +1850.7%
Contains more Vitamin B5 +660.9%
Contains more Vitamin B6 +703.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
4
:
Contains more Fats +148.4%
Contains more Carbs +∞%
Contains more Other +60.9%
Contains more Protein +51.5%
Equal in Water - 69.45
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 Fats +148.4%
Contains more Carbs +∞%
Contains more Other +60.9%
Contains more Protein +51.5%
Equal in Water - 69.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
Contains more Monounsaturated Fat +44.3%
Contains more Polyunsaturated fat +872.5%
Equal in Saturated Fat - 1.198
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Contains more Monounsaturated Fat +44.3%
Contains more Polyunsaturated fat +872.5%
Equal in Saturated Fat - 1.198

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Pork Meat Opinion
Net carbs 0.48g 0g Tofu
Protein 17.27g 26.17g Pork Meat
Fats 8.72g 3.51g Tofu
Carbs 2.78g 0g Tofu
Calories 144kcal 143kcal Tofu
Fiber 2.3g 0g Tofu
Calcium 683mg 6mg Tofu
Iron 2.66mg 1.15mg Tofu
Magnesium 58mg 29mg Tofu
Phosphorus 190mg 267mg Pork Meat
Potassium 237mg 421mg Pork Meat
Sodium 14mg 57mg Tofu
Zinc 1.57mg 2.42mg Pork Meat
Copper 0.378mg 0.111mg Tofu
Manganese 1.181mg 0.013mg Tofu
Selenium 17.4µg 38.2µg Pork Meat
Vitamin A 166IU 0IU Tofu
Vitamin E 0.08mg Pork Meat
Vitamin D 0IU 10IU Pork Meat
Vitamin D 0µg 0.2µg Pork Meat
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.95mg Pork Meat
Vitamin B2 0.102mg 0.387mg Pork Meat
Vitamin B3 0.381mg 7.432mg Pork Meat
Vitamin B5 0.133mg 1.012mg Pork Meat
Vitamin B6 0.092mg 0.739mg Pork Meat
Folate 29µg 0µg Tofu
Vitamin B12 0µg 0.57µg Pork Meat
Choline 88.9mg Pork Meat
Tryptophan 0.235mg 0.275mg Pork Meat
Threonine 0.785mg 1.175mg Pork Meat
Isoleucine 0.849mg 1.288mg Pork Meat
Leucine 1.392mg 2.229mg Pork Meat
Lysine 0.883mg 2.427mg Pork Meat
Methionine 0.211mg 0.721mg Pork Meat
Phenylalanine 0.835mg 1.1mg Pork Meat
Valine 0.87mg 1.367mg Pork Meat
Histidine 0.431mg 1.13mg Pork Meat
Cholesterol 0mg 73mg Tofu
Trans Fat 0g 0.033g Tofu
Saturated Fat 1.261g 1.198g Pork Meat
Monounsaturated Fat 1.925g 1.334g Tofu
Polyunsaturated fat 4.921g 0.506g Tofu
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat
Omega-3 - ALA 0.013g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Pork Meat
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
10%
Tofu
63%
Pork Meat
Minerals Daily Need Coverage Score
87%
Tofu
54%
Pork Meat

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 73mg)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Pork Meat
Pork Meat is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Pork Meat
Pork Meat 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/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.