Pork Chop (bone-in)
27.0gprotein / 100g231 cal · 14.0g fat · $$ · Quality 0.9
Tofu (firm)
17.3gprotein / 100g144 cal · 8.7g fat · $ · Quality 0.91
This isn't close. Pork Chop (bone-in) packs 27.0g of protein per 100g against Tofu (firm)'s 17.3g — a 9.7g gap driven mostly by how concentrated or diluted each food naturally is.
Neither has a meaningful edge on protein quality; they're close enough on amino acid profile that it isn't a differentiator here.
Tofu (firm) is the more budget-friendly pick ($ vs $$ for Pork Chop (bone-in)), worth weighing if cost matters more than the other differences here.
If you're eating plant-based, this comparison is moot — Tofu (firm) fits, Pork Chop (bone-in) doesn't.
Pork Chop (bone-in)'s typical serving also delivers more leucine (2200mg vs Tofu (firm)'s 1300mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
The real deciding factor is dietary fit, not macros: choose Tofu (firm) if you need it to be plant-based, choose Pork Chop (bone-in) otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Pork Chop (bone-in) | Tofu (firm) |
|---|---|---|
| Protein | 27.0g | 17.3g |
| Calories | 231 | 144 |
| Fat | 14.0g | 8.7g |
| Carbs | 0.0g | 2.8g |
| Fiber | 0.0g | 2.3g |
| Quality score | 0.9 | 0.91 |
| Relative cost | $$ | $ |
| Prep time | 15 min | 15 min |
Frequently asked
Which has more protein, pork chop (bone-in) or tofu (firm)?
Pork Chop (bone-in) has 27.0g of protein per 100g compared to Tofu (firm)'s 17.3g.
Which is lower in calories?
Tofu (firm) is lower in calories per 100g, at 144 vs the other's 231.