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  6. Mozzarella vs. Tofu

Mozzarella vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between Mozzarella and Tofu

  • Mozzarella has more Phosphorus, Vitamin B12, Vitamin B2, and Zinc, however, Tofu is higher in Copper, Iron, Vitamin B1, and Fiber.
  • Mozzarella covers your daily need of Saturated Fat 48% more than Tofu.
  • Tofu has less Cholesterol.

These are the specific foods used in this comparison Cheese, mozzarella, low sodium and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Mozzarella 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.
Mozzarella
Mozzarella
3
:
7
Tofu
Tofu
Contains more Phosphorus +175.8%
Contains more Zinc +99.4%
Contains more Iron +964%
Contains more Magnesium +123.1%
Contains more Potassium +149.5%
Contains less Sodium -12.5%
Contains more Copper +1300%
Contains more Selenium +10.8%
Equal in Calcium - 683
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Phosphorus +175.8%
Contains more Zinc +99.4%
Contains more Iron +964%
Contains more Magnesium +123.1%
Contains more Potassium +149.5%
Contains less Sodium -12.5%
Contains more Copper +1300%
Contains more Selenium +10.8%
Equal in Calcium - 683

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.
Mozzarella
Mozzarella
6
:
6
Tofu
Tofu
Contains more Vitamin A +211.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +690%
Contains more Vitamin B3 +217.5%
Contains more Vitamin B6 +15%
Contains more Folate +222.2%
Mozzarella
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
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 +211.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +690%
Contains more Vitamin B3 +217.5%
Contains more Vitamin B6 +15%
Contains more Folate +222.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mozzarella
Mozzarella
4
:
1
Tofu
Tofu
Contains more Protein +59.2%
Contains more Fats +96.1%
Contains more Carbs +11.5%
Contains more Other +71.4%
Contains more Water +39.9%
Mozzarella
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 Protein +59.2%
Contains more Fats +96.1%
Contains more Carbs +11.5%
Contains more Other +71.4%
Contains more Water +39.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mozzarella
Mozzarella
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +151.6%
Contains less Saturated Fat -88.4%
Contains more Polyunsaturated fat +866.8%
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +151.6%
Contains less Saturated Fat -88.4%
Contains more Polyunsaturated fat +866.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mozzarella Tofu Opinion
Net carbs 3.1g 0.48g Mozzarella
Protein 27.5g 17.27g Mozzarella
Fats 17.1g 8.72g Mozzarella
Carbs 3.1g 2.78g Mozzarella
Calories 280kcal 144kcal Mozzarella
Sugar 1.23g Tofu
Fiber 0g 2.3g Tofu
Calcium 731mg 683mg Mozzarella
Iron 0.25mg 2.66mg Tofu
Magnesium 26mg 58mg Tofu
Phosphorus 524mg 190mg Mozzarella
Potassium 95mg 237mg Tofu
Sodium 16mg 14mg Tofu
Zinc 3.13mg 1.57mg Mozzarella
Copper 0.027mg 0.378mg Tofu
Manganese 1.181mg Tofu
Selenium 15.7µg 17.4µg Tofu
Vitamin A 517IU 166IU Mozzarella
Vitamin A RAE 137µg Mozzarella
Vitamin E 0.15mg Mozzarella
Vitamin D 13IU 0IU Mozzarella
Vitamin D 0.3µg 0µg Mozzarella
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.02mg 0.158mg Tofu
Vitamin B2 0.34mg 0.102mg Mozzarella
Vitamin B3 0.12mg 0.381mg Tofu
Vitamin B5 0.133mg Tofu
Vitamin B6 0.08mg 0.092mg Tofu
Folate 9µg 29µg Tofu
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg Mozzarella
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Cholesterol 54mg 0mg Tofu
Saturated Fat 10.867g 1.261g Tofu
Monounsaturated Fat 4.844g 1.925g Mozzarella
Polyunsaturated fat 0.509g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella 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
23%
Mozzarella
11%
Tofu
Minerals Daily Need Coverage Score
66%
Mozzarella
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 9.606g)
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 - $2)
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.
Which food is richer in vitamins?
?
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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.