Quick Summary
When to Choose Tofu (Firm)
When to Choose Lamb (Grass-Fed, Lean)
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Tofu (Firm) | Lamb (Grass-Fed, Lean) | Winner |
|---|---|---|---|
| Calories | 144 | 175 | 🏆 Tofu (Firm) |
| Protein | 17.3g | 25.2g | 🏆 Lamb (Grass-Fed, Lean) |
| Carbohydrates | 2.8g | 0g | |
| Total Fat | 9g | 8g |
Key Vitamins & Minerals
Iron
🏆 Tofu (Firm) has 42% more
Phosphorus
Selenium
🏆 Lamb (Grass-Fed, Lean) has 56% more
Zinc
🏆 Lamb (Grass-Fed, Lean) has 2.8x more
Health Benefits Comparison
Tofu (Firm) Benefits
- Complete plant-based protein with all amino acids
- Good source of calcium (when calcium-set)
- Contains isoflavones for hormonal balance
- Low in saturated fat
- Versatile and easily absorbs flavors
Lamb (Grass-Fed, Lean) Benefits
- Complete protein with all essential amino acids (25g per 3oz)
- Exceptional vitamin B12 (97% DV) for energy and nerves
- Very high zinc (45% DV) for immunity
- Rich in iron (15% DV) in highly absorbable heme form
- Provides selenium (26% DV) for thyroid
Practical Considerations
💰 Cost
Tofu (Firm): Moderate
Lamb (Grass-Fed, Lean): Moderate
🕒 Preparation
Tofu (Firm): Easy
Lamb (Grass-Fed, Lean): Easy
📦 Storage
Tofu (Firm): Refrigerate
Lamb (Grass-Fed, Lean): Refrigerate
🍽️ Versatility
Tofu (Firm): Very versatile
Lamb (Grass-Fed, Lean): Very versatile
The Bottom Line
Both Tofu (Firm) and Lamb (Grass-Fed, Lean) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Tofu (Firm) if:
Choose Lamb (Grass-Fed, Lean) if:
Best approach? Include both in your diet to get a wider range of nutrients!
Track Tofu (Firm) and Lamb (Grass-Fed, Lean) in Nutrivio
Compare how Tofu (Firm) and Lamb (Grass-Fed, Lean) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
