Ground Beef (93/7 lean)
22.0gprotein / 100g152 cal · 8.0g fat · $ · Quality 0.92
Tofu (firm)
17.3gprotein / 100g144 cal · 8.7g fat · $ · Quality 0.91
Ground Beef (93/7 lean) delivers a clearly higher protein density than Tofu (firm) — 22.0g vs 17.3g per 100g, a gap of 4.7g that adds up fast across multiple servings.
Neither has a meaningful edge on protein quality; they're close enough on amino acid profile that it isn't a differentiator here.
Cost is roughly comparable between the two ($), so budget isn't the deciding factor here.
If you're eating plant-based, this comparison is moot — Tofu (firm) fits, Ground Beef (93/7 lean) doesn't.
Ground Beef (93/7 lean)'s typical serving also delivers more leucine (1750mg 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 Ground Beef (93/7 lean) otherwise — the protein numbers are close enough that diet compatibility should lead.
Full nutrition comparison
| Per 100g | Ground Beef (93/7 lean) | Tofu (firm) |
|---|---|---|
| Protein | 22.0g | 17.3g |
| Calories | 152 | 144 |
| Fat | 8.0g | 8.7g |
| Carbs | 0.0g | 2.8g |
| Fiber | 0.0g | 2.3g |
| Quality score | 0.92 | 0.91 |
| Relative cost | $ | $ |
| Prep time | 10 min | 15 min |
Frequently asked
Which has more protein, ground beef (93/7 lean) or tofu (firm)?
Ground Beef (93/7 lean) has 22.0g 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 152.