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Tofu vs Romano cheese - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 104mg)
Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 0.11g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1426mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 16.424g)
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 - $4.6)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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 Romano cheese
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Romano 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
17
Romano cheese
Mineral Summary Score
38
Tofu
104
Romano 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
4
:
Contains more Iron +596.1%
Contains more Potassium +40.7%
Contains more Copper +543.3%
Contains less Sodium -99.5%
Contains more Calcium +204%
Contains more Magnesium +36.7%
Contains more Zinc +222.5%
Contains more Phosphorus +683.5%
Contains more Iron +596.1%
Contains more Potassium +40.7%
Contains more Copper +543.3%
Contains less Sodium -99.5%
Contains more Calcium +204%
Contains more Magnesium +36.7%
Contains more Zinc +222.5%
Contains more Phosphorus +683.5%

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 +118.9%
Contains more Vitamin B3 +153.2%
Contains more Vitamin D +∞%
Contains more Vitamin A +388.2%
Contains more Vitamin E +2200%
Contains more Vitamin B2 +611.5%
Contains more Vitamin B5 +523.5%
Contains more Vitamin B6 +80.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.2
Contains more Vitamin C +∞%
Contains more Vitamin B1 +118.9%
Contains more Vitamin B3 +153.2%
Contains more Vitamin D +∞%
Contains more Vitamin A +388.2%
Contains more Vitamin E +2200%
Contains more Vitamin B2 +611.5%
Contains more Vitamin B5 +523.5%
Contains more Vitamin B6 +80.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.2

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
191%
Romano cheese
Carbohydrates
2%
Tofu
4%
Romano cheese
Fats
22%
Tofu
124%
Romano 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 Romano cheese Opinion
Calories 76 387 Romano cheese
Protein 8.08 31.8 Romano cheese
Fats 4.78 26.94 Romano cheese
Vitamin C 0.1 0 Tofu
Carbs 1.87 3.63 Romano cheese
Cholesterol 0 104 Tofu
Vitamin D 0 20 Romano cheese
Iron 5.36 0.77 Tofu
Calcium 350 1064 Romano cheese
Potassium 121 86 Tofu
Magnesium 30 41 Romano cheese
Sugars 0.62 0.73 Romano cheese
Fiber 0.3 0 Tofu
Copper 0.193 0.03 Tofu
Zinc 0.8 2.58 Romano cheese
Starch
Phosphorus 97 760 Romano cheese
Sodium 7 1433 Tofu
Vitamin A 85 415 Romano cheese
Vitamin E 0.01 0.23 Romano cheese
Vitamin D 0 0.5 Romano cheese
Vitamin B1 0.081 0.037 Tofu
Vitamin B2 0.052 0.37 Romano cheese
Vitamin B3 0.195 0.077 Tofu
Vitamin B5 0.068 0.424 Romano cheese
Vitamin B6 0.047 0.085 Romano cheese
Vitamin B12 0 1.12 Romano cheese
Vitamin K 2.4 2.2 Tofu
Folic acid (B9) 0 0
Trans Fat 0 Romano cheese
Saturated Fat 0.691 17.115 Tofu
Monounsaturated Fat 1.056 7.838 Romano cheese
Polyunsaturated fat 2.699 0.593 Tofu
Tryptophan 0.12 0.429 Romano cheese
Threonine 0.402 1.171 Romano cheese
Isoleucine 0.435 1.685 Romano cheese
Leucine 0.713 3.071 Romano cheese
Lysine 0.452 2.941 Romano cheese
Methionine 0.108 0.852 Romano cheese
Phenylalanine 0.428 1.71 Romano cheese
Valine 0.446 2.183 Romano cheese
Histidine 0.221 1.231 Romano 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.