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Cheese 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 - 99mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 646mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 18.176g)
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 contains less Sugars?
Cheese
Cheese contains less Sugars (difference - 0.14g)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Cheese 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 vitamins ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cheese 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
Cheese
4
Tofu
Mineral Summary Score
67
Cheese
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
Cheese
3
:
5
Tofu
Contains more Calcium +102.9%
Contains more Zinc +355%
Contains more Phosphorus +369.1%
Contains more Iron +3728.6%
Contains more Potassium +59.2%
Contains more Magnesium +11.1%
Contains more Copper +543.3%
Contains less Sodium -98.9%
Contains more Calcium +102.9%
Contains more Zinc +355%
Contains more Phosphorus +369.1%
Contains more Iron +3728.6%
Contains more Potassium +59.2%
Contains more Magnesium +11.1%
Contains more Copper +543.3%
Contains less Sodium -98.9%

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
Cheese
7
:
3
Tofu
Contains more Vitamin D +∞%
Contains more Vitamin A +1361.2%
Contains more Vitamin E +7000%
Contains more Vitamin B2 +723.1%
Contains more Vitamin B5 +502.9%
Contains more Vitamin B6 +40.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B3 +230.5%
Equal in Vitamin K - 2.4
Contains more Vitamin D +∞%
Contains more Vitamin A +1361.2%
Contains more Vitamin E +7000%
Contains more Vitamin B2 +723.1%
Contains more Vitamin B5 +502.9%
Contains more Vitamin B6 +40.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B3 +230.5%
Equal in Vitamin K - 2.4

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
137%
Cheese
48%
Tofu
Carbohydrates
3%
Cheese
2%
Tofu
Fats
154%
Cheese
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 Cheese Tofu Opinion
Calories 404 76 Cheese
Protein 22.87 8.08 Cheese
Fats 33.31 4.78 Cheese
Vitamin C 0 0.1 Tofu
Carbs 3.09 1.87 Cheese
Cholesterol 99 0 Tofu
Vitamin D 24 0 Cheese
Iron 0.14 5.36 Tofu
Calcium 710 350 Cheese
Potassium 76 121 Tofu
Magnesium 27 30 Tofu
Sugars 0.48 0.62 Tofu
Fiber 0 0.3 Tofu
Copper 0.03 0.193 Tofu
Zinc 3.64 0.8 Cheese
Starch
Phosphorus 455 97 Cheese
Sodium 653 7 Tofu
Vitamin A 1242 85 Cheese
Vitamin E 0.71 0.01 Cheese
Vitamin D 0.6 0 Cheese
Vitamin B1 0.029 0.081 Tofu
Vitamin B2 0.428 0.052 Cheese
Vitamin B3 0.059 0.195 Tofu
Vitamin B5 0.41 0.068 Cheese
Vitamin B6 0.066 0.047 Cheese
Vitamin B12 1.1 0 Cheese
Vitamin K 2.4 2.4
Folic acid (B9) 0 0
Trans Fat 0.917 0 Tofu
Saturated Fat 18.867 0.691 Tofu
Monounsaturated Fat 9.246 1.056 Cheese
Polyunsaturated fat 1.421 2.699 Tofu
Tryptophan 0.547 0.12 Cheese
Threonine 1.044 0.402 Cheese
Isoleucine 1.206 0.435 Cheese
Leucine 1.939 0.713 Cheese
Lysine 1.025 0.452 Cheese
Methionine 0.547 0.108 Cheese
Phenylalanine 1.074 0.428 Cheese
Valine 1.404 0.446 Cheese
Histidine 0.547 0.221 Cheese
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.