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  6. Brunost vs. Tofu

Brunost vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between Brunost and Tofu?

  • Brunost is higher in Vitamin B12, Vitamin B2, Vitamin B5, Phosphorus, and Potassium, yet Tofu is higher in Manganese, Copper, and Calcium.
  • Brunost's daily need coverage for Vitamin B12 is 101% more.

We used Cheese, gjetost and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Brunost vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brunost
Brunost
3
:
7
Tofu
Tofu
Contains more Magnesium +20.7%
Contains more Phosphorus +133.7%
Contains more Potassium +494.5%
Contains more Calcium +70.8%
Contains more Iron +411.5%
Contains less Sodium -97.7%
Contains more Zinc +37.7%
Contains more Copper +372.5%
Contains more Manganese +2852.5%
Contains more Selenium +20%
Brunost
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Magnesium +20.7%
Contains more Phosphorus +133.7%
Contains more Potassium +494.5%
Contains more Calcium +70.8%
Contains more Iron +411.5%
Contains less Sodium -97.7%
Contains more Zinc +37.7%
Contains more Copper +372.5%
Contains more Manganese +2852.5%
Contains more Selenium +20%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brunost
Brunost
7
:
3
Tofu
Tofu
Contains more Vitamin A +570.5%
Contains more Vitamin B1 +99.4%
Contains more Vitamin B2 +1254.9%
Contains more Vitamin B3 +113.4%
Contains more Vitamin B5 +2419.5%
Contains more Vitamin B6 +194.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +480%
Brunost
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin A +570.5%
Contains more Vitamin B1 +99.4%
Contains more Vitamin B2 +1254.9%
Contains more Vitamin B3 +113.4%
Contains more Vitamin B5 +2419.5%
Contains more Vitamin B6 +194.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +480%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brunost
Brunost
3
:
2
Tofu
Tofu
Contains more Fats +238.4%
Contains more Carbs +1434.2%
Contains more Other +239.3%
Contains more Protein +79%
Contains more Water +419.6%
Brunost
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Fats +238.4%
Contains more Carbs +1434.2%
Contains more Other +239.3%
Contains more Protein +79%
Contains more Water +419.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brunost
Brunost
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +309.3%
Contains less Saturated Fat -93.4%
Contains more Polyunsaturated fat +424.6%
Brunost
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +309.3%
Contains less Saturated Fat -93.4%
Contains more Polyunsaturated fat +424.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brunost Tofu
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brunost Tofu Opinion
Net carbs 42.65g 0.48g Brunost
Protein 9.65g 17.27g Tofu
Fats 29.51g 8.72g Brunost
Carbs 42.65g 2.78g Brunost
Calories 466kcal 144kcal Brunost
Fiber 0g 2.3g Tofu
Calcium 400mg 683mg Tofu
Iron 0.52mg 2.66mg Tofu
Magnesium 70mg 58mg Brunost
Phosphorus 444mg 190mg Brunost
Potassium 1409mg 237mg Brunost
Sodium 600mg 14mg Tofu
Zinc 1.14mg 1.57mg Tofu
Copper 0.08mg 0.378mg Tofu
Manganese 0.04mg 1.181mg Tofu
Selenium 14.5µg 17.4µg Tofu
Vitamin A 1113IU 166IU Brunost
Vitamin A RAE 334µg Brunost
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.315mg 0.158mg Brunost
Vitamin B2 1.382mg 0.102mg Brunost
Vitamin B3 0.813mg 0.381mg Brunost
Vitamin B5 3.351mg 0.133mg Brunost
Vitamin B6 0.271mg 0.092mg Brunost
Folate 5µg 29µg Tofu
Vitamin B12 2.42µg 0µg Brunost
Tryptophan 0.135mg 0.235mg Tofu
Threonine 0.393mg 0.785mg Tofu
Isoleucine 0.519mg 0.849mg Tofu
Leucine 0.992mg 1.392mg Tofu
Lysine 0.814mg 0.883mg Tofu
Methionine 0.318mg 0.211mg Brunost
Phenylalanine 0.54mg 0.835mg Tofu
Valine 0.765mg 0.87mg Tofu
Histidine 0.293mg 0.431mg Tofu
Cholesterol 94mg 0mg Tofu
Saturated Fat 19.16g 1.261g Tofu
Monounsaturated Fat 7.879g 1.925g Brunost
Polyunsaturated fat 0.938g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
87%
Brunost
11%
Tofu
Minerals Daily Need Coverage Score
72%
Brunost
87%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 586mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 17.899g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 12)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is richer in vitamins?
Brunost
Brunost is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.