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  6. Tofu vs. Cheddar Cheese

Tofu vs. Cheddar Cheese — In-Depth Nutrition Comparison

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A recap on differences between Tofu and Cheddar Cheese

  • Tofu is higher in Manganese, Copper, and Iron, yet Cheddar Cheese is higher in Vitamin B12, Phosphorus, Vitamin B2, and Selenium.
  • Cheddar Cheese covers your daily Saturated Fat needs 88% more than Tofu.
  • Tofu contains 44 times more Manganese than Cheddar Cheese. While Tofu contains 1.181mg of Manganese, Cheddar Cheese contains only 0.027mg.
  • The amount of Saturated Fat in Tofu is lower.

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

Infographic

Tofu vs Cheddar Cheese 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.
Tofu
Tofu
6
:
4
Cheddar Cheese
Cheddar Cheese
Contains more Iron +1800%
Contains more Magnesium +114.8%
Contains more Potassium +211.8%
Contains less Sodium -97.9%
Contains more Copper +1160%
Contains more Manganese +4274.1%
Contains more Phosphorus +139.5%
Contains more Zinc +131.8%
Contains more Selenium +63.8%
Equal in Calcium - 710
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +1800%
Contains more Magnesium +114.8%
Contains more Potassium +211.8%
Contains less Sodium -97.9%
Contains more Copper +1160%
Contains more Manganese +4274.1%
Contains more Phosphorus +139.5%
Contains more Zinc +131.8%
Contains more Selenium +63.8%
Equal in Calcium - 710

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.
Tofu
Tofu
5
:
7
Cheddar Cheese
Cheddar Cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +444.8%
Contains more Vitamin B3 +545.8%
Contains more Vitamin B6 +39.4%
Contains more Vitamin A +648.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +319.6%
Contains more Vitamin B5 +208.3%
Contains more Vitamin B12 +∞%
Equal in Folate - 27
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%
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +444.8%
Contains more Vitamin B3 +545.8%
Contains more Vitamin B6 +39.4%
Contains more Vitamin A +648.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +319.6%
Contains more Vitamin B5 +208.3%
Contains more Vitamin B12 +∞%
Equal in Folate - 27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Cheddar Cheese
Cheddar Cheese
Contains more Water +88.6%
Contains more Protein +32.4%
Contains more Fats +282%
Contains more Carbs +11.2%
Contains more Other +165%
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
Cheddar Cheese
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Water +88.6%
Contains more Protein +32.4%
Contains more Fats +282%
Contains more Carbs +11.2%
Contains more Other +165%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Cheddar Cheese
Cheddar Cheese
Contains less Saturated Fat -93.3%
Contains more Polyunsaturated fat +246.3%
Contains more Monounsaturated Fat +380.3%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -93.3%
Contains more Polyunsaturated fat +246.3%
Contains more Monounsaturated Fat +380.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Cheddar Cheese Opinion
Net carbs 0.48g 3.09g Cheddar Cheese
Protein 17.27g 22.87g Cheddar Cheese
Fats 8.72g 33.31g Cheddar Cheese
Carbs 2.78g 3.09g Cheddar Cheese
Calories 144kcal 404kcal Cheddar Cheese
Sugar 0.48g Tofu
Fiber 2.3g 0g Tofu
Calcium 683mg 710mg Cheddar Cheese
Iron 2.66mg 0.14mg Tofu
Magnesium 58mg 27mg Tofu
Phosphorus 190mg 455mg Cheddar Cheese
Potassium 237mg 76mg Tofu
Sodium 14mg 653mg Tofu
Zinc 1.57mg 3.64mg Cheddar Cheese
Copper 0.378mg 0.03mg Tofu
Manganese 1.181mg 0.027mg Tofu
Selenium 17.4µg 28.5µg Cheddar Cheese
Vitamin A 166IU 1242IU Cheddar Cheese
Vitamin A RAE 330µg Cheddar Cheese
Vitamin E 0.71mg Cheddar Cheese
Vitamin D 0IU 24IU Cheddar Cheese
Vitamin D 0µg 0.6µg Cheddar Cheese
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.029mg Tofu
Vitamin B2 0.102mg 0.428mg Cheddar Cheese
Vitamin B3 0.381mg 0.059mg Tofu
Vitamin B5 0.133mg 0.41mg Cheddar Cheese
Vitamin B6 0.092mg 0.066mg Tofu
Folate 29µg 27µg Tofu
Vitamin B12 0µg 1.1µg Cheddar Cheese
Vitamin K 2.4µg Cheddar Cheese
Tryptophan 0.235mg 0.547mg Cheddar Cheese
Threonine 0.785mg 1.044mg Cheddar Cheese
Isoleucine 0.849mg 1.206mg Cheddar Cheese
Leucine 1.392mg 1.939mg Cheddar Cheese
Lysine 0.883mg 1.025mg Cheddar Cheese
Methionine 0.211mg 0.547mg Cheddar Cheese
Phenylalanine 0.835mg 1.074mg Cheddar Cheese
Valine 0.87mg 1.404mg Cheddar Cheese
Histidine 0.431mg 0.547mg Cheddar Cheese
Cholesterol 0mg 99mg Tofu
Trans Fat 0g 0.917g Tofu
Saturated Fat 1.261g 18.867g Tofu
Omega-3 - DHA 0.001g Cheddar Cheese
Omega-3 - EPA 0.01g Cheddar Cheese
Omega-3 - DPA 0.017g Cheddar Cheese
Monounsaturated Fat 1.925g 9.246g Cheddar Cheese
Polyunsaturated fat 4.921g 1.421g Tofu
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cheddar Cheese
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
11%
Tofu
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
87%
Tofu
79%
Cheddar Cheese

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 639mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 17.606g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 15)
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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.