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Tofu vs Cheese - 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.
Tofu Cheese
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
Tofu Cheese
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
4
Tofu
23
Cheese
Mineral Summary Score
38
Tofu
67
Cheese

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
Tofu
5
:
3
Cheese
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%
Equal in Magnesium - 27
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%
Equal in Magnesium - 27

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
Tofu
3
:
7
Cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B3 +230.5%
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 +∞%
Equal in Vitamin K - 2.4
Contains more Vitamin C +∞%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B3 +230.5%
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 +∞%
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
48%
Tofu
137%
Cheese
Carbohydrates
2%
Tofu
3%
Cheese
Fats
22%
Tofu
154%
Cheese

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