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Tofu vs Parmigiano-Reggiano - 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.
Tofu Parmigiano-Reggiano
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
Tofu Parmigiano-Reggiano
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
Parmigiano-Reggiano
Mineral Summary Score
38
Tofu
114
Parmigiano-Reggiano

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
2
:
Contains more Iron +495.6%
Contains less Sodium -99.5%
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%
Equal in Potassium - 125
Contains more Iron +495.6%
Contains less Sodium -99.5%
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%
Equal in Potassium - 125

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
4
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B3 +71.1%
Contains more Vitamin K +41.2%
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 +∞%
Equal in Vitamin B6 - 0.049
Contains more Vitamin C +∞%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B3 +71.1%
Contains more Vitamin K +41.2%
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 +∞%
Equal in Vitamin B6 - 0.049

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
120%
Parmigiano-Reggiano
Carbohydrates
2%
Tofu
1%
Parmigiano-Reggiano
Fats
22%
Tofu
92%
Parmigiano-Reggiano

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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 Parmigiano-Reggiano Opinion
Calories 76 265 Parmigiano-Reggiano
Protein 8.08 20 Parmigiano-Reggiano
Fats 4.78 20 Parmigiano-Reggiano
Vitamin C 0.1 0 Tofu
Carbs 1.87 1.37 Tofu
Cholesterol 0 88 Tofu
Vitamin D 0 15 Parmigiano-Reggiano
Iron 5.36 0.9 Tofu
Calcium 350 1109 Parmigiano-Reggiano
Potassium 121 125 Parmigiano-Reggiano
Magnesium 30 38 Parmigiano-Reggiano
Sugars 0.62 0 Tofu
Fiber 0.3 0 Tofu
Copper 0.193 0.238 Parmigiano-Reggiano
Zinc 0.8 3.87 Parmigiano-Reggiano
Starch
Phosphorus 97 729 Parmigiano-Reggiano
Sodium 7 1529 Tofu
Vitamin A 85 605 Parmigiano-Reggiano
Vitamin E 0.01 0.17 Parmigiano-Reggiano
Vitamin D 0 0.4 Parmigiano-Reggiano
Vitamin B1 0.081 0.029 Tofu
Vitamin B2 0.052 0.486 Parmigiano-Reggiano
Vitamin B3 0.195 0.114 Tofu
Vitamin B5 0.068 0.325 Parmigiano-Reggiano
Vitamin B6 0.047 0.049 Parmigiano-Reggiano
Vitamin B12 0 2.26 Parmigiano-Reggiano
Vitamin K 2.4 1.7 Tofu
Folic acid (B9) 0 0
Trans Fat 0 Parmigiano-Reggiano
Saturated Fat 0.691 13.317 Tofu
Monounsaturated Fat 1.056 6.098 Parmigiano-Reggiano
Polyunsaturated fat 2.699 0.462 Tofu
Tryptophan 0.12 0.24 Parmigiano-Reggiano
Threonine 0.402 1.519 Parmigiano-Reggiano
Isoleucine 0.435 1.2 Parmigiano-Reggiano
Leucine 0.713 2.983 Parmigiano-Reggiano
Lysine 0.452 2.459 Parmigiano-Reggiano
Methionine 0.108 0.369 Parmigiano-Reggiano
Phenylalanine 0.428 1.604 Parmigiano-Reggiano
Valine 0.446 1.498 Parmigiano-Reggiano
Histidine 0.221 0.752 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.