Pork Loin Backribs Bone-in Lean OnlyvsTofu Yogurt
🎯When to Eat What
Goal-based picks for Pork Loin Backribs Bone-in Lean Only vs Tofu Yogurt
Go with Tofu Yogurt at just 94 kcal per 100g — 45% fewer calories.
Pork Loin Backribs Bone-in Lean Only will keep you satisfied longer with 20.8g protein, 9.84g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Pork Loin Backribs Bone-in Lean Only's natural fat (9.84g/100g) helps your body absorb fat-soluble nutrients like vitamin D — not all fat is bad, moderate amounts are essential.
Pork Loin Backribs Bone-in Lean Only packs 20.8g of protein per 100g (48% of calories from protein) — the better pick for muscle growth and recovery.
Tofu Yogurt with 16g of carbs per 100g provides fast-acting energy — a good pick before a workout or when you need a quick boost.
Tofu Yogurt is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Pork Loin Backribs Bone-in Lean Only | Tofu Yogurt | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 172kcal9% | 94kcal5% | +78kcal |
| Protein | 21g42% | 3.5g7% | +17g |
| Total Fat | 9.8g13% | 1.8g2% | +8.0g |
| Saturated Fat | 3.5g17% | 0.26g1% | +3.2g |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | 66mg22% | 0mg0% | +66mg |
| Carbohydrates | 0g0% | 16g6% | <0.1g |
| Dietary Fiber | 0g0% | 0.20g1% | <0.1g |
| Sugars | 0g | 1.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 2.0mcg0% | +1.0mcg |
| Vitamin C | 0mg0% | 2.5mg3% | <0.1mg |
| Vitamin D | 0.90mcg5% | 0mcg0% | +0.90mcg |
| Vitamin E | 0.20mg1% | 0.31mg2% | <0.1mg |
| Vitamin K | 0mcg0% | 3.5mcg3% | <0.1mcg |
| Vitamin B6 | 0.47mg27% | <0.1mg1% | +0.45mg |
| Vitamin B12 | 0.54mcg23% | 0mcg0% | +0.54mcg |
| Folate | 0mcg0% | 6.0mcg2% | <0.1mcg |
| Thiamin (B1) | 0.50mg41% | <0.1mg5% | +0.44mg |
| Riboflavin (B2) | 0.33mg25% | <0.1mg2% | +0.31mg |
| Niacin (B3) | 7.3mg45% | 0.24mg2% | +7.0mg |
| 🔶Minerals | |||
| Sodium | 95mg4% | 35mg2% | +60mg |
| Calcium | 26mg2% | 118mg9% | <0.1mg |
| Iron | 0.84mg5% | 1.1mg6% | <0.1mg |
| Potassium | 268mg6% | 47mg1% | +221mg |
| Phosphorus | 165mg13% | 38mg3% | +127mg |
| Magnesium | 17mg4% | 40mg10% | <0.1mg |
| Zinc | 2.7mg25% | 0.31mg3% | +2.4mg |
| Copper | <0.1mg10% | <0.1mg8% | +<0.1mg |
| Manganese | <0.1mg0% | — | — |
| Selenium | 33mcg61% | 13mcg24% | +20mcg |
🔬Nutritional Analysis
Calories: Tofu Yogurt is significantly lower in calories at just 94 kcal per 100g compared to 172 kcal for Pork Loin Backribs Bone-in Lean Only — that's 83% fewer calories, making Tofu Yogurt the better choice for calorie-conscious diets.
Protein: Pork Loin Backribs Bone-in Lean Only provides more protein with 20.8g versus 3.5g per 100g. In terms of protein-to-calorie efficiency, Pork Loin Backribs Bone-in Lean Only offers better value for building and maintaining muscle.
Fat: Pork Loin Backribs Bone-in Lean Only has more fat (9.84g vs 1.8g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Tofu Yogurt has less saturated fat (0.259g vs 3.48g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Tofu Yogurt: 2.5mg vs 0mg), Vitamin D (Pork Loin Backribs Bone-in Lean Only: 0.9mcg vs 0mcg), Vitamin K (Tofu Yogurt: 3.5mcg vs 0mcg).
Key Minerals: Notable mineral differences include Zinc (Pork Loin Backribs Bone-in Lean Only: 2.73mg vs 0.31mg), Potassium (Pork Loin Backribs Bone-in Lean Only: 268mg vs 47mg), Calcium (Tofu Yogurt: 118mg vs 26mg).
Diet Suitability: Pork Loin Backribs Bone-in Lean Only fits a low-carb or keto diet. Pork Loin Backribs Bone-in Lean Only fits a high-protein diet. Tofu Yogurt fits a low-fat diet. Both fit a low-sodium diet.