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  6. Tofu vs. Pork chop

Tofu vs. Pork chop — In-Depth Nutrition Comparison

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What are the main differences between tofu and pork chop?

  • Tofu is richer in calcium, manganese, copper, and iron, yet pork chop is richer in vitamin B3, selenium, vitamin B6, vitamin B1, and vitamin B12.
  • Tofu's daily need coverage for calcium is 63% higher.
  • Tofu has 118 times more manganese than pork chop. Tofu has 1.181mg of manganese, while pork chop has 0.01mg.
  • Pork chop has a lower glycemic index than tofu.

We used Tofu, raw, firm, prepared with calcium sulfate and Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled types in this comparison.

Infographic

Tofu vs Pork chop 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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +1119.6%
Contains more IronIron +205.7%
Contains more CopperCopper +260%
Contains less SodiumSodium -81.1%
Contains more ManganeseManganese +11710%
Contains more PotassiumPotassium +32.9%
Contains more ZincZinc +100.6%
Contains more PhosphorusPhosphorus +26.8%
Contains more SeleniumSelenium +109.2%

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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +210.1%
Contains more Vitamin B2Vitamin B2 +206.9%
Contains more Vitamin B3Vitamin B3 +1980.6%
Contains more Vitamin B5Vitamin B5 +730.1%
Contains more Vitamin B6Vitamin B6 +431.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Pork chop DV% diff.
Calcium 683mg 56mg 63%
Manganese 1.181mg 0.01mg 51%
Vitamin B3 0.381mg 7.927mg 47%
Selenium 17.4µg 36.4µg 35%
Vitamin B6 0.092mg 0.489mg 31%
Copper 0.378mg 0.105mg 30%
Vitamin B12 0µg 0.66µg 28%
Vitamin B1 0.158mg 0.49mg 28%
Cholesterol 0mg 78mg 26%
Iron 2.66mg 0.87mg 22%
Polyunsaturated fat 4.921g 1.894g 20%
Vitamin B5 0.133mg 1.104mg 19%
Vitamin B2 0.102mg 0.313mg 16%
Saturated fat 1.261g 4.339g 14%
Zinc 1.57mg 3.15mg 14%
Protein 17.27g 23.72g 13%
Choline 67.5mg 12%
Magnesium 58mg 20mg 9%
Fats 8.72g 14.35g 9%
Fiber 2.3g 0g 9%
Folate 29µg 0µg 7%
Phosphorus 190mg 241mg 7%
Monounsaturated fat 1.925g 4.887g 7%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 40IU 5%
Calories 144kcal 231kcal 4%
Sodium 14mg 74mg 3%
Potassium 237mg 315mg 2%
Vitamin E 0.21mg 1%
Carbs 2.78g 0g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0g N/A
Vitamin A 4µg 0%
Trans fat 0g 0.066g N/A
Tryptophan 0.235mg 0.282mg 0%
Threonine 0.785mg 1.043mg 0%
Isoleucine 0.849mg 1.123mg 0%
Leucine 1.392mg 1.952mg 0%
Lysine 0.883mg 2.109mg 0%
Methionine 0.211mg 0.65mg 0%
Phenylalanine 0.835mg 0.985mg 0%
Valine 0.87mg 1.2mg 0%
Histidine 0.431mg 0.965mg 0%
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.6%
Contains more OtherOther +191.7%
Contains more ProteinProtein +37.3%
Contains more FatsFats +64.6%

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 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -70.9%
Contains more Poly. FatPolyunsaturated fat +159.8%
Contains more Mono. FatMonounsaturated fat +153.9%

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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 chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.