Lamb vs. Tofu
Nutrition comparison of Cooked Lamb and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and tofu:
- Both tofu and lamb are high in protein.
- Lamb has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Lamb is an excellent source of potassium.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lamb is high in calories and tofu has 73% less calories than lamb - tofu has 76 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, lamb is lighter in carbs, heavier in fat and similar to tofu for protein. Lamb has a macronutrient ratio of 36:0:64 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Tofu | |
|---|---|---|
| Protein | 36% | 39% |
| Carbohydrates | ~ | 9% |
| Fat | 64% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and lamb are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and lamb does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than lamb - tofu has 0.3g of dietary fiber per 100 grams and lamb does not contain significant amounts.
sugar
Tofu and lamb contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and lamb does not contain significant amounts.
Protein
protein
Both tofu and lamb are high in protein. Lamb has 206% more protein than tofu - tofu has 8.1g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Lamb is high in saturated fat and tofu has 91% less saturated fat than lamb - tofu has 0.69g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
cholesterol
Tofu has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and lamb contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and lamb does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than lamb - tofu has 25.5ug of Vitamin A per 100 grams and lamb does not contain significant amounts.
Vitamin D
Lamb and tofu contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and lamb contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.
Vitamin K
Tofu and lamb contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and lamb has 5.3ug of Vitamin K.
The B Vitamins
Lamb has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both lamb and tofu contain significant amounts of thiamin and folate.
| Lamb | Tofu | |
|---|---|---|
| Thiamin | 0.1 MG | 0.081 MG |
| Riboflavin | 0.25 MG | 0.052 MG |
| Niacin | 6.7 MG | 0.195 MG |
| Pantothenic acid | 0.66 MG | 0.068 MG |
| Vitamin B6 | 0.14 MG | 0.047 MG |
| Folate | 19 UG | 15 UG |
| Vitamin B12 | 2.61 UG | ~ |
Minerals
calcium
Tofu is an excellent source of calcium and it has 14 times more calcium than lamb - tofu has 350mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Tofu is an excellent source of iron and it has 199% more iron than lamb - tofu has 5.4mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Lamb is an excellent source of potassium and it has 180% more potassium than tofu - tofu has 121mg of potassium per 100 grams and lamb has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lamb and tofu contain significant amounts of alpha linoleic acid (ALA).
| Lamb | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.319 G |
| Total | 0.26 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than lamb per 100 grams.
| Lamb | Tofu | |
|---|---|---|
| linoleic acid | 1.07 G | 2.38 G |
| other omega 6 | 0.07 G | ~ |
| Total | 1.14 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 Lamb 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 lamb contain more calories in 100 grams?Lamb is high in calories and tofu has 70% less calories than lamb - tofu has 76 calories in 100g and lamb has 283 calories.
Is tofu or lamb better for protein?
Both tofu and lamb are high in protein. Lamb has 210% more protein than tofu - tofu has 8.1g of protein per 100 grams and lamb has 24.8g of protein.
Does tofu or lamb contain more calcium?
Tofu is a rich source of calcium and it has 14 times more calcium than lamb - tofu has 350mg of calcium in 100 grams and lamb has 22mg of calcium.
Does tofu or lamb contain more iron?
Tofu is an abundant source of iron and it has 200% more iron than lamb - tofu has 5.4mg of iron in 100 grams and lamb has 1.8mg of iron.
Does tofu or lamb contain more potassium?
Lamb is a rich source of potassium and it has 180% more potassium than tofu - tofu has 121mg of potassium in 100 grams and lamb has 339mg of potassium.