Tofu vs. Pork — In-Depth Nutrition Comparison
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How are tofu and pork different?
- Tofu is richer in calcium, manganese, copper, and iron, while pork is higher in vitamin B1, selenium, vitamin B12, vitamin B3, and vitamin B6.
- Tofu covers your daily need for calcium, 66% more than pork.
- Tofu contains 131 times more manganese than pork. Tofu contains 1.181mg of manganese, while pork contains 0.009mg.
- Tofu has a higher glycemic index (15) than pork (0).
Tofu, raw, firm, prepared with calcium sulfate and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled types were used in this article.
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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 | +107.1% |
| Contains more CalciumCalcium | +3494.7% |
| Contains more IronIron | +205.7% |
| Contains more CopperCopper | +417.8% |
| Contains less SodiumSodium | -77.4% |
| Contains more ManganeseManganese | +13022.2% |
| Contains more PotassiumPotassium | +78.5% |
| Contains more ZincZinc | +52.2% |
| Contains more PhosphorusPhosphorus | +29.5% |
| Contains more SeleniumSelenium | +160.3% |
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 FolateFolate | +480% |
| Contains more Vitamin CVitamin C | +200% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +455.1% |
| Contains more Vitamin B2Vitamin B2 | +214.7% |
| Contains more Vitamin B3Vitamin B3 | +1222% |
| Contains more Vitamin B5Vitamin B5 | +424.8% |
| Contains more Vitamin B6Vitamin B6 | +404.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 19mg | 66% |
| Vitamin B1 | 0.158mg | 0.877mg | 60% |
| Selenium | 17.4µg | 45.3µg | 51% |
| Manganese | 1.181mg | 0.009mg | 51% |
| Copper | 0.378mg | 0.073mg | 34% |
| Vitamin B6 | 0.092mg | 0.464mg | 29% |
| Vitamin B12 | 0µg | 0.7µg | 29% |
| Vitamin B3 | 0.381mg | 5.037mg | 29% |
| Cholesterol | 0mg | 80mg | 27% |
| Polyunsaturated fat | 4.921g | 1.2g | 25% |
| Iron | 2.66mg | 0.87mg | 22% |
| Protein | 17.27g | 27.32g | 20% |
| Saturated fat | 1.261g | 5.23g | 18% |
| Choline | 93.9mg | 17% | |
| Vitamin B2 | 0.102mg | 0.321mg | 17% |
| Vitamin B5 | 0.133mg | 0.698mg | 11% |
| Monounsaturated fat | 1.925g | 6.19g | 11% |
| Fiber | 2.3g | 0g | 9% |
| Phosphorus | 190mg | 246mg | 8% |
| Fats | 8.72g | 13.92g | 8% |
| Magnesium | 58mg | 28mg | 7% |
| Vitamin D | 0µg | 1.3µg | 7% |
| Vitamin D | 0IU | 53IU | 7% |
| Zinc | 1.57mg | 2.39mg | 7% |
| Folate | 29µg | 5µg | 6% |
| Calories | 144kcal | 242kcal | 5% |
| Potassium | 237mg | 423mg | 5% |
| Vitamin E | 0.29mg | 2% | |
| Sodium | 14mg | 62mg | 2% |
| Carbs | 2.78g | 0g | 1% |
| Vitamin C | 0.2mg | 0.6mg | 0% |
| Net carbs | 0.48g | 0g | N/A |
| Vitamin A | 2µg | 0% | |
| Tryptophan | 0.235mg | 0.338mg | 0% |
| Threonine | 0.785mg | 1.234mg | 0% |
| Isoleucine | 0.849mg | 1.26mg | 0% |
| Leucine | 1.392mg | 2.177mg | 0% |
| Lysine | 0.883mg | 2.446mg | 0% |
| Methionine | 0.211mg | 0.712mg | 0% |
| Phenylalanine | 0.835mg | 1.086mg | 0% |
| Valine | 0.87mg | 1.473mg | 0% |
| Histidine | 0.431mg | 1.067mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +20.7% |
| Contains more OtherOther | +57.3% |
| Contains more ProteinProtein | +58.2% |
| Contains more FatsFats | +59.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.9% |
| Contains more Poly. FatPolyunsaturated fat | +310.1% |
| Contains more Mono. FatMonounsaturated fat | +221.6% |
