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Plate
Firm tofu Leader
Firm tofu7
VS
Pork chop, cooked
Pork chop, cooked2

Firm tofu leads 7–2 · 9 categories decided

Each value is per 100 g edible portion.

The verdict

Firm tofu comes out ahead, winning 7 of 9 nutrient match-ups.

Pick Firm tofu for more fiber, less saturated fat, less sodium, more calcium, more iron, more magnesium and more vitamin C.

Pick Pork chop, cooked for more protein and more potassium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    144 kcal
    209 kcal
  • Proteinmore is better
    17.27 g
    25.61 gWIN
  • Carbohydrate
    2.78 g
    0 g
  • Fibermore is better
    WIN2.3 g
    0 g
  • Total sugarsless is better
    —
    0 g
  • Total fat
    8.72 g
    11.06 g
  • Saturated fatless is better
    WIN1.26 g
    3.52 g
  • Sodiumless is better
    WIN14 mg
    55 mg
  • Potassiummore is better
    237 mg
    344 mgWIN
  • Calciummore is better
    WIN683 mg
    24 mg
  • Ironmore is better
    WIN2.66 mg
    0.79 mg
  • Magnesiummore is better
    WIN58 mg
    25 mg
  • Vitamin Cmore is better
    WIN0.2 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.