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  6. American cheese vs. Tofu

American cheese vs. Tofu — In-Depth Nutrition Comparison

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How are American cheese and tofu different?

  • American cheese is higher in phosphorus, vitamin B12, calcium, and vitamin A; however, tofu is richer in manganese, copper, and iron.
  • Daily need coverage for saturated fat for American cheese is 84% higher.
  • Tofu has less cholesterol.
  • Tofu has a lower glycemic index (15) than American cheese (27).

Cheese, pasteurized process, American, without added vitamin D and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

American cheese vs Tofu 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Tofu
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more CalciumCalcium +53%
Contains more ZincZinc +58.6%
Contains more PhosphorusPhosphorus +237.4%
Contains more SeleniumSelenium +16.1%
Contains more MagnesiumMagnesium +123.1%
Contains more PotassiumPotassium +79.5%
Contains more IronIron +322.2%
Contains more CopperCopper +721.7%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +2780.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Tofu
Tofu
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +129.4%
Contains more Vitamin B5Vitamin B5 +203%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +953.3%
Contains more Vitamin B3Vitamin B3 +401.3%
Contains more Vitamin B6Vitamin B6 +70.4%
Contains more FolateFolate +262.5%

All nutrients comparison - raw data values

Nutrient American cheese Tofu DV% diff.
Saturated fat 18.057g 1.261g 76%
Sodium 1671mg 14mg 72%
Phosphorus 641mg 190mg 64%
Vitamin B12 1.5µg 0µg 63%
Manganese 0.041mg 1.181mg 50%
Copper 0.046mg 0.378mg 37%
Calcium 1045mg 683mg 36%
Fats 31.79g 8.72g 35%
Cholesterol 100mg 0mg 33%
Vitamin A 250µg 28%
Iron 0.63mg 2.66mg 25%
Polyunsaturated fat 1.286g 4.921g 24%
Monounsaturated fat 8.236g 1.925g 16%
Vitamin B1 0.015mg 0.158mg 12%
Calories 371kcal 144kcal 11%
Vitamin B2 0.234mg 0.102mg 10%
Fiber 0g 2.3g 9%
Zinc 2.49mg 1.57mg 8%
Magnesium 26mg 58mg 8%
Choline 36.2mg 7%
Folate 8µg 29µg 5%
Vitamin E 0.8mg 5%
Vitamin B5 0.403mg 0.133mg 5%
Selenium 20.2µg 17.4µg 5%
Vitamin B6 0.054mg 0.092mg 3%
Vitamin D 0.6µg 0µg 3%
Potassium 132mg 237mg 3%
Vitamin D 23IU 0IU 3%
Vitamin B3 0.076mg 0.381mg 2%
Protein 18.13g 17.27g 2%
Vitamin K 2.6µg 2%
Vitamin C 0mg 0.2mg 0%
Carbs 3.7g 2.78g 0%
Net carbs 3.7g 0.48g N/A
Sugar 2.26g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.235mg 0%
Threonine 0.772mg 0.785mg 0%
Isoleucine 0.938mg 0.849mg 0%
Leucine 1.716mg 1.392mg 0%
Lysine 1.516mg 0.883mg 0%
Methionine 0.475mg 0.211mg 0%
Phenylalanine 0.939mg 0.835mg 0%
Valine 1.187mg 0.87mg 0%
Histidine 0.546mg 0.431mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Tofu
Tofu
1
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more FatsFats +264.6%
Contains more CarbsCarbs +33.1%
Contains more OtherOther +383.6%
Contains more WaterWater +76.3%
~equal in Protein ~17.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +327.8%
Contains less Sat. FatSaturated fat -93%
Contains more Poly. FatPolyunsaturated fat +282.7%

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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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.