Ham (Lean, Cooked) vs Tofu (Firm)
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Ham (Lean, Cooked)
per 100g
ProteinTofu (Firm)
per 100g
Nutrition Comparison
| Per 100g | Ham (Lean, Cooked) | Tofu (Firm) |
|---|---|---|
| Calories | 145kcal | 144kcal |
| Protein | 20.9g | 17.3g |
| Carbs | 1.5g | 2.8g |
| Fat | 5.5g | 8.7g |
| Fiber | 0g | 2.3g |
| Sugar | 0g | 0.7g |
| Sodium | 1203mg | 14mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Tofu (Firm) has 1 fewer calories per 100g than Ham (Lean, Cooked) (1% less).
- Ham (Lean, Cooked) delivers more protein (20.9g vs 17.3g per 100g).
- Tofu (Firm) has more fiber (2.3g vs 0g).
- Ham (Lean, Cooked) contains less fat (5.5g vs 8.7g).
- Ham (Lean, Cooked) has less sugar (0g vs 0.7g).
Ham (Lean, Cooked)
Lean ham is a convenient high-protein, low-fat deli meat, but as a cured and processed product it is very high in sodium. Choose lower-sodium versions and treat it as an occasional rather than daily protein.
View Ham (Lean, Cooked) nutrition →Tofu (Firm)
Tofu is a versatile plant-based protein made from soybeans. It provides all essential amino acids and is an excellent source of iron, calcium (when calcium-set), and manganese. Tofu contains isoflavones, which have been studied for their potential benefits for heart health and bone density.
View Tofu (Firm) nutrition →Track Ham (Lean, Cooked) & Tofu (Firm) in Kairo
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