Tofu vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison
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Significant differences between Tofu and Parmigiano-Reggiano
- Tofu has more Manganese, and Iron, however, Parmigiano-Reggiano is richer in Vitamin B12, Phosphorus, Calcium, Vitamin B2, and Zinc.
- Parmigiano-Reggiano covers your daily Vitamin B12 needs 94% more than Tofu.
- Parmigiano-Reggiano has 14 times less Manganese than Tofu. Tofu has 1.181mg of Manganese, while Parmigiano-Reggiano has 0.085mg.
- Tofu contains less Saturated Fat.
Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Cheese, parmesan, dry grated, reduced fat.
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.
Contains
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Iron
+195.6%
Contains
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Magnesium
+52.6%
Contains
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Potassium
+89.6%
Contains
less
Sodium
-99.1%
Contains
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Copper
+58.8%
Contains
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Manganese
+1289.4%
Contains
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Calcium
+62.4%
Contains
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Phosphorus
+283.7%
Contains
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Zinc
+146.5%
Equal in Selenium - 17.7
Contains
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Iron
+195.6%
Contains
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Magnesium
+52.6%
Contains
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Potassium
+89.6%
Contains
less
Sodium
-99.1%
Contains
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Copper
+58.8%
Contains
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Manganese
+1289.4%
Contains
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Calcium
+62.4%
Contains
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Phosphorus
+283.7%
Contains
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Zinc
+146.5%
Equal in Selenium - 17.7
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.
:
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+444.8%
Contains
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Vitamin B3
+234.2%
Contains
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Vitamin B6
+87.8%
Contains
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Folate
+190%
Contains
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Vitamin A
+264.5%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+376.5%
Contains
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Vitamin B5
+144.4%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+444.8%
Contains
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Vitamin B3
+234.2%
Contains
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Vitamin B6
+87.8%
Contains
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Folate
+190%
Contains
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Vitamin A
+264.5%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B2
+376.5%
Contains
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Vitamin B5
+144.4%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+102.9%
Contains
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Water
+38%
Contains
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Protein
+15.8%
Contains
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Fats
+129.4%
Contains
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Other
+473.6%
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
20 g
Fats:
20 g
Carbs:
1.37 g
Water:
50.6 g
Other:
8.03 g
Contains
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Carbs
+102.9%
Contains
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Water
+38%
Contains
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Protein
+15.8%
Contains
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Fats
+129.4%
Contains
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Other
+473.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-90.5%
Contains
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Polyunsaturated fat
+965.2%
Contains
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Monounsaturated Fat
+216.8%
Saturated Fat:
1.261 g
Monounsaturated Fat:
1.925 g
Polyunsaturated fat:
4.921 g
Saturated Fat:
13.317 g
Monounsaturated Fat:
6.098 g
Polyunsaturated fat:
0.462 g
Contains
less
Saturated Fat
-90.5%
Contains
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Polyunsaturated fat
+965.2%
Contains
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Monounsaturated Fat
+216.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.48g | 1.37g |
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| Protein | 17.27g | 20g |
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| Fats | 8.72g | 20g |
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| Carbs | 2.78g | 1.37g |
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| Calories | 144kcal | 265kcal |
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| Fiber | 2.3g | 0g |
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| Calcium | 683mg | 1109mg |
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| Iron | 2.66mg | 0.9mg |
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| Magnesium | 58mg | 38mg |
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| Phosphorus | 190mg | 729mg |
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| Potassium | 237mg | 125mg |
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| Sodium | 14mg | 1529mg |
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| Zinc | 1.57mg | 3.87mg |
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| Copper | 0.378mg | 0.238mg |
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| Manganese | 1.181mg | 0.085mg |
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| Selenium | 17.4µg | 17.7µg |
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| Vitamin A | 166IU | 605IU |
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| Vitamin A RAE | 160µg |
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| Vitamin E | 0.17mg |
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| Vitamin D | 0IU | 15IU |
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| Vitamin D | 0µg | 0.4µg |
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| Vitamin C | 0.2mg | 0mg |
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| Vitamin B1 | 0.158mg | 0.029mg |
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| Vitamin B2 | 0.102mg | 0.486mg |
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| Vitamin B3 | 0.381mg | 0.114mg |
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| Vitamin B5 | 0.133mg | 0.325mg |
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| Vitamin B6 | 0.092mg | 0.049mg |
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| Folate | 29µg | 10µg |
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| Vitamin B12 | 0µg | 2.26µg |
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| Vitamin K | 1.7µg |
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| Tryptophan | 0.235mg | 0.24mg |
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| Threonine | 0.785mg | 1.519mg |
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| Isoleucine | 0.849mg | 1.2mg |
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| Leucine | 1.392mg | 2.983mg |
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| Lysine | 0.883mg | 2.459mg |
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| Methionine | 0.211mg | 0.369mg |
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| Phenylalanine | 0.835mg | 1.604mg |
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| Valine | 0.87mg | 1.498mg |
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| Histidine | 0.431mg | 0.752mg |
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| Cholesterol | 0mg | 88mg |
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| Saturated Fat | 1.261g | 13.317g |
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| Monounsaturated Fat | 1.925g | 6.098g |
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| Polyunsaturated fat | 4.921g | 0.462g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
42%
Minerals Daily Need Coverage Score
87%
121%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 1515mg)
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Tofu is lower in Saturated Fat (difference - 12.056g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 12)
Which food is cheaper?
Tofu is cheaper (difference - $3.2)
Which food is richer in minerals?
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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?
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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.