Tofu vs Bacon
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Tofu, dried-frozen (koyadofu) is higher in more vitamins & minerals
Calories (kcal)
Tofu 477
Bacon 309
Protein (g)
Tofu 52.5
Bacon 11.7
Carbs (g)
Tofu 10.0
Bacon 5.31
Fat (g)
Tofu 30.3
Bacon 29.5
Fiber (g)
Tofu 7.20
Bacon 2.60
Quick answers
Which has more protein?
Tofu, dried-frozen (koyadofu) — 52.5g vs 11.7g per 100g.
Which has fewer calories?
Bacon, meatless — 309 vs 477 kcal per 100g.
Which is more nutrient-dense?
Tofu, dried-frozen (koyadofu) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Tofu | Bacon | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 477 kcal | 309 kcal | +54% |
| Macronutrients | |||
| Water | 5.78 g | 49.0 g | -88% |
| Protein | 52.5 g | 11.7 g | +349% |
| Total lipid (fat) | 30.3 g | 29.5 g | +3% |
| Carbohydrate, by difference | 10.0 g | 5.31 g | +89% |
| Fiber, total dietary | 7.20 g | 2.60 g | +177% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.39 g | 4.62 g | -5% |
| Fatty acids, total monounsaturated | 6.70 g | 7.09 g | -6% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.494 mg | 4.40 mg | -89% |
| Riboflavin (Vitamin B2) | 0.317 mg | 0.481 mg | -34% |
| Niacin (Vitamin B3) | 1.19 mg | 7.56 mg | -84% |
| Pantothenic acid (Vitamin B5) | 0.415 mg | 0.113 mg | +267% |
| Vitamin B-6 — Pyridoxine | 0.286 mg | 0.479 mg | -40% |
| Biotin (Vitamin B7) | 92.0 ug | 42.0 ug | +119% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 45.0 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 26.0 ug | 4.00 ug | +550% |
| Carotene, beta | — | 53.0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 6.90 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 364 mg | 23.0 mg | +1483% |
| Iron, Fe | 9.73 mg | 2.41 mg | +304% |
| Magnesium, Mg | 59.0 mg | 19.0 mg | +211% |
| Phosphorus, P | 483 mg | 70.0 mg | +590% |
| Potassium, K | 20.0 mg | 170 mg | -88% |
| Sodium, Na | 6.00 mg | 1465 mg | -100% |
| Zinc, Zn | 4.90 mg | 0.420 mg | +1067% |
| Copper, Cu | 1.18 mg | 0.105 mg | +1023% |
| Manganese, Mn | 3.69 mg | 0.205 mg | +1700% |
| Selenium, Se | 54.3 ug | 7.40 ug | +634% |
| Other Nutrients | |||
| Energy | 1995 kj | 1294 kj | +54% |
| Ash | 1.38 g | 4.50 g | -69% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 92.0 ug | 42.0 ug | +119% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 92.0 ug | 42.0 ug | +119% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 518 IU | 88.0 IU | +489% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.245 g | |
| SFA 14:0 (Myristic acid) | 0.084 g | 0.163 g | -48% |
| SFA 16:0 (Palmitic acid) | 3.22 g | 3.05 g | +6% |
| SFA 18:0 (Stearic acid) | 1.08 g | 1.17 g | -7% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.084 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.62 g | 7.09 g | -7% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 17.1 g | 15.4 g | +11% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 15.1 g | 13.8 g | +10% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.02 g | 1.69 g | +20% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.747 g | 0.161 g | +364% |
| Threonine (EAA) | 1.96 g | 0.453 g | +332% |
| Isoleucine (EAA, BCAA) | 2.38 g | 0.559 g | +325% |
| Leucine (EAA, BCAA) | 3.64 g | 0.914 g | +299% |
| Lysine (EAA) | 3.16 g | 0.727 g | +334% |
| Methionine (EAA) | 0.613 g | 0.146 g | +320% |
| Cystine (conditionally essential) | 0.663 g | 0.176 g | +277% |
| Phenylalanine (EAA) | 2.33 g | 0.611 g | +282% |
| Tyrosine (conditionally essential) | 1.60 g | 0.400 g | +301% |
| Valine (EAA, BCAA) | 2.42 g | 0.593 g | +308% |
| Arginine (conditionally essential) | 3.19 g | 0.875 g | +265% |
| Histidine (EAA) | 1.39 g | 0.299 g | +366% |
| Alanine | 1.97 g | 0.492 g | +299% |
| Aspartic acid | 5.30 g | 1.33 g | +298% |
| Glutamic acid | 8.29 g | 2.43 g | +241% |
| Glycine (conditionally essential) | 1.87 g | 0.473 g | +296% |
| Proline (conditionally essential) | 2.59 g | 0.643 g | +302% |
| Serine | 2.26 g | 0.626 g | +261% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 29.6 mg | 2.20 mg | +1245% |
| Genistein | 51.0 mg | 5.66 mg | +802% |
| Isoflavones | |||
| Total isoflavones | 83.2 mg | 9.36 mg | +789% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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