Fried Tofu vs. Pork

Nutrition comparison of Fried Tofu and Cooked Pork


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of fried tofu versus cooked pork (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in fried tofu and pork:

  • Both pork and fried tofu are high in calories and protein.
  • Fried tofu is an excellent source of calcium, dietary fiber and iron.
  • Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, fried tofu contains more folate.
  • Pork is an excellent source of potassium.
Detailed nutritional comparison of fried tofu and pork is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Fried Tofu src
Image of Pork src

Calories and Carbs

calories

Both pork and fried tofu are high in calories. Pork has a little more calories (10%) than fried tofu by weight - pork has 297 calories per 100 grams and fried tofu has 270 calories.

For macronutrient ratios, fried tofu is lighter in protein, heavier in carbs and similar to pork for fat. Fried tofu has a macronutrient ratio of 26:12:62 and for pork, 35:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fried Tofu Pork
Protein 26% 35%
Carbohydrates 12% ~
Fat 62% 65%
Alcohol ~ ~

carbohydrates

Pork has less carbohydrates than fried tofu - fried tofu has 8.9g of total carbs per 100 grams and pork does not contain significant amounts.

dietary fiber

Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than pork - fried tofu has 3.9g of dietary fiber per 100 grams and pork does not contain significant amounts.

sugar

Pork has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and pork does not contain significant amounts.

Protein

protein

Both pork and fried tofu are high in protein. Pork has 37% more protein than fried tofu - pork has 25.7g of protein per 100 grams and fried tofu has 18.8g of protein.

Fat

saturated fat

Pork is high in saturated fat and fried tofu has 62% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.

cholesterol

Fried tofu has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.

Vitamins

Vitamin C

Pork has more Vitamin C than fried tofu - pork has 0.7mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.

Vitamin A

Pork and fried tofu contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.

Vitamin D

Pork has more Vitamin D than fried tofu - pork has 21iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.

Vitamin E

Pork and fried tofu contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.

Vitamin K

Fried tofu has more Vitamin K than pork - fried tofu has 7.8ug of Vitamin K per 100 grams and pork does not contain significant amounts.

The B Vitamins

Pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, fried tofu contains more folate.

Fried Tofu Pork
Thiamin 0.17 MG 0.706 MG
Riboflavin 0.05 MG 0.22 MG
Niacin 0.1 MG 4.206 MG
Pantothenic acid 0.14 MG 0.52 MG
Vitamin B6 0.099 MG 0.391 MG
Folate 27 UG 6 UG
Vitamin B12 ~ 0.54 UG

Minerals

calcium

Fried tofu is an excellent source of calcium and it has 15 times more calcium than pork - pork has 22mg of calcium per 100 grams and fried tofu has 372mg of calcium.

iron

Fried tofu is an excellent source of iron and it has 278% more iron than pork - pork has 1.3mg of iron per 100 grams and fried tofu has 4.9mg of iron.

potassium

Pork is an excellent source of potassium and it has 148% more potassium than fried tofu - pork has 362mg of potassium per 100 grams and fried tofu has 146mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than pork per 100 grams.

Fried Tofu Pork
alpha linoleic acid 1.346 G 0.07 G
Total 1.346 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, fried tofu has more linoleic acid than pork per 100 grams.

Fried Tofu Pork
linoleic acid 10.044 G 1.64 G
other omega 6 ~ 0.08 G
Total 10.044 G 1.72 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Fried Tofu or Pork .

Note: The specific food items compared are: Fried Tofu (Tofu, fried) and Pork (Pork, fresh, ground, cooked) .

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FAQ

Does pork or fried tofu contain more calories in 100 grams?
Both pork and fried tofu are high in calories. Pork has a little more calories ( 10%) than fried tofu by weight - pork has 297 calories in 100g and fried tofu has 270 calories.

Is pork or fried tofu better for protein?
Both pork and fried tofu are high in protein. Pork has 40% more protein than fried tofu - pork has 25.7g of protein per 100 grams and fried tofu has 18.8g of protein.

Does pork or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 15 times more calcium than pork - pork has 22mg of calcium in 100 grams and fried tofu has 372mg of calcium.

Does pork or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 280% more iron than pork - pork has 1.3mg of iron in 100 grams and fried tofu has 4.9mg of iron.

Does pork or fried tofu contain more potassium?
Pork is a rich source of potassium and it has 150% more potassium than fried tofu - pork has 362mg of potassium in 100 grams and fried tofu has 146mg of potassium.

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