Tofu vs Bacon
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Tofu, salted and fermented (fuyu) is higher in more vitamins & minerals
Calories (kcal)
Tofu 116
Bacon 309
Protein (g)
Tofu 8.92
Bacon 11.7
Carbs (g)
Tofu 4.38
Bacon 5.31
Fat (g)
Tofu 8.00
Bacon 29.5
Fiber (g)
Tofu —
Bacon 2.60
Quick answers
Which has more protein?
Bacon, meatless — 11.7g vs 8.92g per 100g.
Which has fewer calories?
Tofu, salted and fermented (fuyu) — 116 vs 309 kcal per 100g.
Which is more nutrient-dense?
Tofu, salted and fermented (fuyu) 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 | 116 kcal | 309 kcal | -62% |
| Macronutrients | |||
| Water | 70.0 g | 49.0 g | +43% |
| Protein | 8.92 g | 11.7 g | -24% |
| Total lipid (fat) | 8.00 g | 29.5 g | -73% |
| Carbohydrate, by difference | 4.38 g | 5.31 g | -18% |
| Fiber, total dietary | — | 2.60 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.16 g | 4.62 g | -75% |
| Fatty acids, total monounsaturated | 1.77 g | 7.09 g | -75% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.200 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.157 mg | 4.40 mg | -96% |
| Riboflavin (Vitamin B2) | 0.101 mg | 0.481 mg | -79% |
| Niacin (Vitamin B3) | 0.379 mg | 7.56 mg | -95% |
| Pantothenic acid (Vitamin B5) | 0.132 mg | 0.113 mg | +17% |
| Vitamin B-6 — Pyridoxine | 0.091 mg | 0.479 mg | -81% |
| Biotin (Vitamin B7) | 29.0 ug | 42.0 ug | -31% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 45.0 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 4.00 ug | -100% |
| 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 | 46.0 mg | 23.0 mg | +100% |
| Iron, Fe | 1.98 mg | 2.41 mg | -18% |
| Magnesium, Mg | 52.0 mg | 19.0 mg | +174% |
| Phosphorus, P | 73.0 mg | 70.0 mg | +4% |
| Potassium, K | 75.0 mg | 170 mg | -56% |
| Sodium, Na | 2873 mg | 1465 mg | +96% |
| Zinc, Zn | 1.56 mg | 0.420 mg | +271% |
| Copper, Cu | 0.376 mg | 0.105 mg | +258% |
| Manganese, Mn | 1.17 mg | 0.205 mg | +473% |
| Selenium, Se | 17.3 ug | 7.40 ug | +134% |
| Other Nutrients | |||
| Energy | 484 kj | 1294 kj | -63% |
| Ash | 8.69 g | 4.50 g | +93% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 29.0 ug | 42.0 ug | -31% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 29.0 ug | 42.0 ug | -31% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 0 IU | 88.0 IU | -100% |
| 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) | 0.022 g | 0.163 g | -87% |
| SFA 16:0 (Palmitic acid) | 0.849 g | 3.05 g | -72% |
| SFA 18:0 (Stearic acid) | 0.286 g | 1.17 g | -76% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.022 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.75 g | 7.09 g | -75% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 4.52 g | 15.4 g | -71% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.98 g | 13.8 g | -71% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.534 g | 1.69 g | -68% |
| 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) | 0.127 g | 0.161 g | -21% |
| Threonine (EAA) | 0.332 g | 0.453 g | -27% |
| Isoleucine (EAA, BCAA) | 0.404 g | 0.559 g | -28% |
| Leucine (EAA, BCAA) | 0.619 g | 0.914 g | -32% |
| Lysine (EAA) | 0.537 g | 0.727 g | -26% |
| Methionine (EAA) | 0.104 g | 0.146 g | -29% |
| Cystine (conditionally essential) | 0.113 g | 0.176 g | -36% |
| Phenylalanine (EAA) | 0.397 g | 0.611 g | -35% |
| Tyrosine (conditionally essential) | 0.273 g | 0.400 g | -32% |
| Valine (EAA, BCAA) | 0.411 g | 0.593 g | -31% |
| Arginine (conditionally essential) | 0.542 g | 0.875 g | -38% |
| Histidine (EAA) | 0.237 g | 0.299 g | -21% |
| Alanine | 0.334 g | 0.492 g | -32% |
| Aspartic acid | 0.900 g | 1.33 g | -32% |
| Glutamic acid | 1.41 g | 2.43 g | -42% |
| Glycine (conditionally essential) | 0.318 g | 0.473 g | -33% |
| Proline (conditionally essential) | 0.440 g | 0.643 g | -32% |
| Serine | 0.384 g | 0.626 g | -39% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 20.7 mg | 2.20 mg | +842% |
| Genistein | 23.8 mg | 5.66 mg | +321% |
| Isoflavones | |||
| Total isoflavones | 48.5 mg | 9.36 mg | +418% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.