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.
Detailed nutritional comparison of tofu and raw turkey 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 Turkey (Turkey, whole, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Tofu src
Image of Raw Turkey src

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 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 Tofu or Raw Turkey .

Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Raw Turkey (Turkey, whole, meat and skin, raw) .

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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.

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