Bison vs. Tofu
Nutrition comparison of Cooked Bison and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
bison
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in bison and tofu:
- Both tofu and bison are high in iron and protein.
- Bison has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, tofu contains more pantothenic acid.
- Bison is an excellent source of potassium.
- Tofu is an excellent source of calcium.
USDA sources for nutritional information: Bison (Game meat, bison, separable lean only, cooked, roasted) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bison is high in calories and tofu has 47% less calories than bison - tofu has 76 calories per 100 grams and bison has 143 calories.
For macronutrient ratios, bison is much heavier in protein, lighter in carbs and much lighter in fat compared to tofu per calorie. Bison has a macronutrient ratio of 84:0:16 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Bison | Tofu | |
|---|---|---|
| Protein | 84% | 39% |
| Carbohydrates | ~ | 9% |
| Fat | 16% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and bison are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and bison does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than bison - tofu has 0.3g of dietary fiber per 100 grams and bison does not contain significant amounts.
sugar
Tofu and bison contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and bison does not contain significant amounts.
Protein
protein
Both tofu and bison are high in protein. Bison has 252% more protein than tofu - tofu has 8.1g of protein per 100 grams and bison has 28.4g of protein.
Fat
saturated fat
Both tofu and bison are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and bison has 0.91g of saturated fat.
cholesterol
Tofu has less cholesterol than bison - bison has 82mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and bison contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and bison does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than bison - tofu has 25.5ug of Vitamin A per 100 grams and bison does not contain significant amounts.
Vitamin E
Tofu and bison contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and bison has 0.36mg of Vitamin E.
Vitamin K
Tofu and bison contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and bison has 1.3ug of Vitamin K.
The B Vitamins
Bison has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, tofu contains more pantothenic acid. Both bison and tofu contain significant amounts of thiamin and folate.
| Bison | Tofu | |
|---|---|---|
| Thiamin | 0.1 MG | 0.081 MG |
| Riboflavin | 0.27 MG | 0.052 MG |
| Niacin | 3.71 MG | 0.195 MG |
| Pantothenic acid | ~ | 0.068 MG |
| Vitamin B6 | 0.4 MG | 0.047 MG |
| Folate | 8 UG | 15 UG |
| Vitamin B12 | 2.86 UG | ~ |
Minerals
calcium
Tofu is an excellent source of calcium and it has 42 times more calcium than bison - tofu has 350mg of calcium per 100 grams and bison has 8mg of calcium.
iron
Both tofu and bison are high in iron. Tofu has 57% more iron than bison - tofu has 5.4mg of iron per 100 grams and bison has 3.4mg of iron.
potassium
Bison is an excellent source of potassium and it has 198% more potassium than tofu - tofu has 121mg of potassium per 100 grams and bison has 361mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than bison per 100 grams.
| Bison | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.04 G | 0.319 G |
| Total | 0.04 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than bison per 100 grams.
| Bison | Tofu | |
|---|---|---|
| linoleic acid | 0.14 G | 2.38 G |
| other omega 6 | 0.07 G | ~ |
| Total | 0.21 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Bison g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tofu or bison contain more calories in 100 grams?Bison is high in calories and tofu has 50% less calories than bison - tofu has 76 calories in 100g and bison has 143 calories.
Is tofu or bison better for protein?
Both tofu and bison are high in protein. Bison has 250% more protein than tofu - tofu has 8.1g of protein per 100 grams and bison has 28.4g of protein.
Does tofu or bison contain more calcium?
Tofu is a rich source of calcium and it has 42 times more calcium than bison - tofu has 350mg of calcium in 100 grams and bison has 8mg of calcium.
Does tofu or bison contain more iron?
Both tofu and bison are high in iron. Tofu has 60% more iron than bison - tofu has 5.4mg of iron in 100 grams and bison has 3.4mg of iron.
Does tofu or bison contain more potassium?
Bison is a rich source of potassium and it has 200% more potassium than tofu - tofu has 121mg of potassium in 100 grams and bison has 361mg of potassium.