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Roquefort vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between Roquefort and Tofu

  • Roquefort is higher in Vitamin B2, Vitamin B5, Phosphorus, and Vitamin B12, yet Tofu is higher in Manganese, Copper, and Iron.
  • Roquefort covers your daily Saturated Fat needs 90% more than Tofu.

Food varieties used in this article are Cheese, roquefort and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Roquefort vs Tofu infographic
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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.
:
8
Tofu
Contains more Phosphorus +106.3%
Contains more Zinc +32.5%
Contains more Iron +375%
Contains more Magnesium +93.3%
Contains more Potassium +160.4%
Contains less Sodium -99.2%
Contains more Copper +1011.8%
Contains more Manganese +3836.7%
Contains more Selenium +20%
Equal in Calcium - 683
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 199% 22% 22% 169% 9% 236% 57% 12% 4% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Phosphorus +106.3%
Contains more Zinc +32.5%
Contains more Iron +375%
Contains more Magnesium +93.3%
Contains more Potassium +160.4%
Contains less Sodium -99.2%
Contains more Copper +1011.8%
Contains more Manganese +3836.7%
Contains more Selenium +20%
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.
:
3
Tofu
Contains more Vitamin A +530.7%
Contains more Vitamin B2 +474.5%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +1201.5%
Contains more Vitamin B6 +34.8%
Contains more Folate +69%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +295%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 0% 0% 0% 10% 136% 14% 104% 29% 37% 80% 0%
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 +530.7%
Contains more Vitamin B2 +474.5%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +1201.5%
Contains more Vitamin B6 +34.8%
Contains more Folate +69%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +295%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Tofu
Contains more Protein +24.7%
Contains more Fats +251.4%
Contains more Other +360%
Contains more Carbs +39%
Contains more Water +77.3%
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
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 +24.7%
Contains more Fats +251.4%
Contains more Other +360%
Contains more Carbs +39%
Contains more Water +77.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Tofu
Contains more Monounsaturated Fat +340.2%
Contains less Saturated Fat -93.5%
Contains more Polyunsaturated fat +272.8%
66% 29% 5%
Saturated Fat: 19.263 g
Monounsaturated Fat: 8.474 g
Polyunsaturated fat: 1.32 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +340.2%
Contains less Saturated Fat -93.5%
Contains more Polyunsaturated fat +272.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roquefort 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 minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Roquefort Tofu Opinion
Net carbs 2g 0.48g Roquefort
Protein 21.54g 17.27g Roquefort
Fats 30.64g 8.72g Roquefort
Carbs 2g 2.78g Tofu
Calories 369kcal 144kcal Roquefort
Fiber 0g 2.3g Tofu
Calcium 662mg 683mg Tofu
Iron 0.56mg 2.66mg Tofu
Magnesium 30mg 58mg Tofu
Phosphorus 392mg 190mg Roquefort
Potassium 91mg 237mg Tofu
Sodium 1809mg 14mg Tofu
Zinc 2.08mg 1.57mg Roquefort
Copper 0.034mg 0.378mg Tofu
Manganese 0.03mg 1.181mg Tofu
Selenium 14.5µg 17.4µg Tofu
Vitamin A 1047IU 166IU Roquefort
Vitamin A RAE 294µg Roquefort
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.04mg 0.158mg Tofu
Vitamin B2 0.586mg 0.102mg Roquefort
Vitamin B3 0.734mg 0.381mg Roquefort
Vitamin B5 1.731mg 0.133mg Roquefort
Vitamin B6 0.124mg 0.092mg Roquefort
Folate 49µg 29µg Roquefort
Vitamin B12 0.64µg 0µg Roquefort
Tryptophan 0.303mg 0.235mg Roquefort
Threonine 0.965mg 0.785mg Roquefort
Isoleucine 1.217mg 0.849mg Roquefort
Leucine 2.114mg 1.392mg Roquefort
Lysine 1.848mg 0.883mg Roquefort
Methionine 0.558mg 0.211mg Roquefort
Phenylalanine 1.023mg 0.835mg Roquefort
Valine 1.614mg 0.87mg Roquefort
Histidine 0.602mg 0.431mg Roquefort
Cholesterol 90mg 0mg Tofu
Saturated Fat 19.263g 1.261g Tofu
Monounsaturated Fat 8.474g 1.925g Roquefort
Polyunsaturated fat 1.32g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roquefort 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
39%
Roquefort
11%
Tofu
Minerals Daily Need Coverage Score
80%
Roquefort
87%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1795mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 90mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 18.002g)
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 - $3.6)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Roquefort
Roquefort is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.