Tofu vs. Raw Turkey
Nutrition comparison of Tofu and Raw Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
raw turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and raw turkey:
- Both raw turkey and tofu are high in protein.
- Raw turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Raw turkey is a great source of potassium.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Raw Turkey (Turkey, whole, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw turkey is high in calories and tofu has 47% less calories than raw turkey - raw turkey has 144 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much lighter in protein, heavier in carbs and heavier in fat compared to raw turkey per calorie. Tofu has a macronutrient ratio of 39:9:52 and for raw turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Raw Turkey | |
|---|---|---|
| Protein | 39% | 63% |
| Carbohydrates | 9% | ~ |
| Fat | 52% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw turkey and tofu are low in carbohydrates - raw turkey has 0.14g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in tofu are made of 67% sugar and 33% dietary fiber, whereas the carbs in raw turkey comprise of 50% sugar and 50% starch.
dietary fiber
Tofu has more dietary fiber than raw turkey - tofu has 0.3g of dietary fiber per 100 grams and raw turkey does not contain significant amounts.
sugar
Raw turkey and tofu contain similar amounts of sugar - raw turkey has 0.07g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both raw turkey and tofu are high in protein. Raw turkey has 168% more protein than tofu - raw turkey has 21.6g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Raw turkey and tofu contain similar amounts of saturated fat - raw turkey has 1.5g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
trans fat
Both raw turkey and tofu are low in trans fat - raw turkey has 0.06g of trans fat per 100 grams and tofu does not contain significant amounts.
cholesterol
Tofu has less cholesterol than raw turkey - raw turkey has 72mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and raw turkey contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and raw turkey does not contain significant amounts.
Vitamin A
Raw turkey has more Vitamin A than tofu - raw turkey has 17ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Raw turkey has more Vitamin D than tofu - raw turkey has 12iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Raw turkey and tofu contain similar amounts of Vitamin E - raw turkey has 0.09mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Tofu and raw turkey contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and raw turkey does not contain significant amounts.
The B Vitamins
Raw turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both tofu and raw turkey contain significant amounts of thiamin and folate.
| Tofu | Raw Turkey | |
|---|---|---|
| Thiamin | 0.081 MG | 0.048 MG |
| Riboflavin | 0.052 MG | 0.185 MG |
| Niacin | 0.195 MG | 7.631 MG |
| Pantothenic acid | 0.068 MG | 0.811 MG |
| Vitamin B6 | 0.047 MG | 0.599 MG |
| Folate | 15 UG | 7 UG |
| Vitamin B12 | ~ | 1.22 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 30 times more calcium than raw turkey - raw turkey has 11mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 523% more iron than raw turkey - raw turkey has 0.86mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Raw turkey is a great source of potassium and it has 85% more potassium than tofu - raw turkey has 224mg 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 turkey per 100 grams.
| Tofu | Raw Turkey | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.079 G |
| DHA | ~ | 0.003 G |
| EPA | ~ | 0.002 G |
| DPA | ~ | 0.004 G |
| Total | 0.319 G | 0.088 G |
omega 6s
Comparing omega-6 fatty acids, both tofu and raw turkey contain significant amounts of linoleic acid.
| Tofu | Raw Turkey | |
|---|---|---|
| linoleic acid | 2.38 G | 1.307 G |
| other omega 6 | ~ | 0.006 G |
| Total | 2.38 G | 1.313 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 Turkey (Turkey, whole, meat and skin, raw) .
Tofu g
()
|
Daily Values (%) |
Raw Turkey g
()
|
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|---|---|---|---|---|---|---|---|
| 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 raw turkey or tofu contain more calories in 100 grams?Raw turkey is high in calories and tofu has 50% less calories than raw turkey - raw turkey has 144 calories in 100g and tofu has 76 calories.
Is raw turkey or tofu better for protein?
Both raw turkey and tofu are high in protein. Raw turkey has 170% more protein than tofu - raw turkey has 21.6g of protein per 100 grams and tofu has 8.1g of protein.
Does raw turkey or tofu contain more calcium?
Tofu is a rich source of calcium and it has 30 times more calcium than raw turkey - raw turkey has 11mg of calcium in 100 grams and tofu has 350mg of calcium.
Does raw turkey or tofu contain more iron?
Tofu is an abundant source of iron and it has 520% more iron than raw turkey - raw turkey has 0.86mg of iron in 100 grams and tofu has 5.4mg of iron.