Pork Tenderloin
26.0gprotein / 100g143 cal · 3.5g fat · $$ · Quality 0.92
Tofu (firm)
17.3gprotein / 100g144 cal · 8.7g fat · $ · Quality 0.91
This isn't close. Pork Tenderloin packs 26.0g of protein per 100g against Tofu (firm)'s 17.3g — a 8.7g gap driven mostly by how concentrated or diluted each food naturally is.
Neither has a meaningful edge on protein quality; they're close enough on amino acid profile that it isn't a differentiator here.
Tofu (firm) is the more budget-friendly pick ($ vs $$ for Pork Tenderloin), 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 Tenderloin doesn't.
Pork Tenderloin's typical serving also delivers more leucine (2100mg 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 Tenderloin otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Pork Tenderloin | Tofu (firm) |
|---|---|---|
| Protein | 26.0g | 17.3g |
| Calories | 143 | 144 |
| Fat | 3.5g | 8.7g |
| Carbs | 0.0g | 2.8g |
| Fiber | 0.0g | 2.3g |
| Quality score | 0.92 | 0.91 |
| Relative cost | $$ | $ |
| Prep time | 25 min | 15 min |
Frequently asked
Which has more protein, pork tenderloin or tofu (firm)?
Pork Tenderloin has 26.0g of protein per 100g compared to Tofu (firm)'s 17.3g.
Which is lower in calories?
Pork Tenderloin is lower in calories per 100g, at 143 vs the other's 144.