Tofu vs. Raw Pork

Nutrition comparison of Tofu and Raw Pork


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

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

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

  • Both raw pork and tofu are high in protein.
  • Raw pork has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tofu contains more folate.
  • Raw pork is a great source of potassium.
  • Tofu is an excellent source of calcium and iron.
Detailed nutritional comparison of tofu and raw 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.


Image of Tofu src
Image of Raw Pork src

Calories and Carbs

calories

Raw pork is high in calories and tofu has 71% less calories than raw pork - raw pork has 263 calories per 100 grams and tofu has 76 calories.

For macronutrient ratios, tofu is heavier in protein, heavier in carbs and much lighter in fat compared to raw pork per calorie. Tofu has a macronutrient ratio of 39:9:52 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tofu Raw Pork
Protein 39% 26%
Carbohydrates 9% ~
Fat 52% 74%
Alcohol ~ ~

carbohydrates

Both tofu and raw pork are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and raw pork does not contain significant amounts.

dietary fiber

Tofu has more dietary fiber than raw pork - tofu has 0.3g of dietary fiber per 100 grams and raw pork does not contain significant amounts.

sugar

Tofu and raw pork contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and raw pork does not contain significant amounts.

Protein

protein

Both raw pork and tofu are high in protein. Raw pork has 109% more protein than tofu - raw pork has 16.9g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Raw pork is high in saturated fat and tofu has 91% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

cholesterol

Tofu has less cholesterol than raw pork - raw pork has 72mg of cholesterol per 100 grams and tofu does not contain significant amounts.

Vitamins

Vitamin C

Raw pork and tofu contain similar amounts of Vitamin C - raw pork has 0.7mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.

Vitamin A

Raw pork and tofu contain similar amounts of Vitamin A - raw pork has 2ug of Vitamin A per 100 grams and tofu does not contain significant amounts.

Vitamin E

Tofu and raw pork contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.

Vitamin K

Tofu and raw pork contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.

The B Vitamins

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

Tofu Raw Pork
Thiamin 0.081 MG 0.732 MG
Riboflavin 0.052 MG 0.235 MG
Niacin 0.195 MG 4.338 MG
Pantothenic acid 0.068 MG 0.668 MG
Vitamin B6 0.047 MG 0.383 MG
Folate 15 UG 5 UG
Vitamin B12 ~ 0.7 UG

Minerals

calcium

Tofu is an excellent source of calcium and it has 24 times more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and tofu has 350mg of calcium.

iron

Tofu is an excellent source of iron and it has 509% more iron than raw pork - raw pork has 0.88mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Raw pork is a great source of potassium and it has 137% more potassium than tofu - raw pork has 287mg of potassium per 100 grams and tofu has 121mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Tofu Raw Pork
alpha linoleic acid 0.319 G 0.07 G
Total 0.319 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, both tofu and raw pork contain significant amounts of linoleic acid.

Tofu Raw Pork
linoleic acid 2.38 G 1.67 G
other omega 6 ~ 0.08 G
Total 2.38 G 1.75 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.

Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Raw Pork (Pork, fresh, ground, raw) .

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FAQ

Does raw pork or tofu contain more calories in 100 grams?
Raw pork is high in calories and tofu has 70% less calories than raw pork - raw pork has 263 calories in 100g and tofu has 76 calories.

Is raw pork or tofu better for protein?
Both raw pork and tofu are high in protein. Raw pork has 110% more protein than tofu - raw pork has 16.9g of protein per 100 grams and tofu has 8.1g of protein.

Does raw pork or tofu contain more calcium?
Tofu is a rich source of calcium and it has 24 times more calcium than raw pork - raw pork has 14mg of calcium in 100 grams and tofu has 350mg of calcium.

Does raw pork or tofu contain more iron?
Tofu is an abundant source of iron and it has 510% more iron than raw pork - raw pork has 0.88mg of iron in 100 grams and tofu has 5.4mg of iron.