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Parmigiano-Reggiano vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1522mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 12.626g)
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 - $3.2)
Which food contains less Sugars?
Parmigiano-Reggiano
Parmigiano-Reggiano contains less Sugars (difference - 0.62g)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Parmigiano-Reggiano Tofu
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Parmigiano-Reggiano
4
Tofu
Mineral Summary Score
114
Parmigiano-Reggiano
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tofu
Contains more Calcium +216.9%
Contains more Magnesium +26.7%
Contains more Copper +23.3%
Contains more Zinc +383.8%
Contains more Phosphorus +651.5%
Contains more Iron +495.6%
Contains less Sodium -99.5%
Equal in Potassium - 121
Contains more Calcium +216.9%
Contains more Magnesium +26.7%
Contains more Copper +23.3%
Contains more Zinc +383.8%
Contains more Phosphorus +651.5%
Contains more Iron +495.6%
Contains less Sodium -99.5%
Equal in Potassium - 121

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Tofu
Contains more Vitamin D +∞%
Contains more Vitamin A +611.8%
Contains more Vitamin E +1600%
Contains more Vitamin B2 +834.6%
Contains more Vitamin B5 +377.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B3 +71.1%
Contains more Vitamin K +41.2%
Equal in Vitamin B6 - 0.047
Contains more Vitamin D +∞%
Contains more Vitamin A +611.8%
Contains more Vitamin E +1600%
Contains more Vitamin B2 +834.6%
Contains more Vitamin B5 +377.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B3 +71.1%
Contains more Vitamin K +41.2%
Equal in Vitamin B6 - 0.047

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
120%
Parmigiano-Reggiano
48%
Tofu
Carbohydrates
1%
Parmigiano-Reggiano
2%
Tofu
Fats
92%
Parmigiano-Reggiano
22%
Tofu

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Parmigiano-Reggiano Tofu Opinion
Calories 265 76 Parmigiano-Reggiano
Protein 20 8.08 Parmigiano-Reggiano
Fats 20 4.78 Parmigiano-Reggiano
Vitamin C 0 0.1 Tofu
Carbs 1.37 1.87 Tofu
Cholesterol 88 0 Tofu
Vitamin D 15 0 Parmigiano-Reggiano
Iron 0.9 5.36 Tofu
Calcium 1109 350 Parmigiano-Reggiano
Potassium 125 121 Parmigiano-Reggiano
Magnesium 38 30 Parmigiano-Reggiano
Sugars 0 0.62 Tofu
Fiber 0 0.3 Tofu
Copper 0.238 0.193 Parmigiano-Reggiano
Zinc 3.87 0.8 Parmigiano-Reggiano
Starch
Phosphorus 729 97 Parmigiano-Reggiano
Sodium 1529 7 Tofu
Vitamin A 605 85 Parmigiano-Reggiano
Vitamin E 0.17 0.01 Parmigiano-Reggiano
Vitamin D 0.4 0 Parmigiano-Reggiano
Vitamin B1 0.029 0.081 Tofu
Vitamin B2 0.486 0.052 Parmigiano-Reggiano
Vitamin B3 0.114 0.195 Tofu
Vitamin B5 0.325 0.068 Parmigiano-Reggiano
Vitamin B6 0.049 0.047 Parmigiano-Reggiano
Vitamin B12 2.26 0 Parmigiano-Reggiano
Vitamin K 1.7 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 Parmigiano-Reggiano
Saturated Fat 13.317 0.691 Tofu
Monounsaturated Fat 6.098 1.056 Parmigiano-Reggiano
Polyunsaturated fat 0.462 2.699 Tofu
Tryptophan 0.24 0.12 Parmigiano-Reggiano
Threonine 1.519 0.402 Parmigiano-Reggiano
Isoleucine 1.2 0.435 Parmigiano-Reggiano
Leucine 2.983 0.713 Parmigiano-Reggiano
Lysine 2.459 0.452 Parmigiano-Reggiano
Methionine 0.369 0.108 Parmigiano-Reggiano
Phenylalanine 1.604 0.428 Parmigiano-Reggiano
Valine 1.498 0.446 Parmigiano-Reggiano
Histidine 0.752 0.221 Parmigiano-Reggiano
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.