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  6. American cheese vs. Tofu

American cheese vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between American cheese and tofu

  • American cheese has more phosphorus, calcium, vitamin B12, selenium, and vitamin A; however, tofu is richer in iron and manganese.
  • American cheese covers your daily saturated fat needs 87% more than tofu.
  • Tofu contains less cholesterol.
  • American cheese has a higher glycemic index. The glycemic index of American cheese is 27, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Cheese, pasteurized process, American, without added vitamin D and Tofu, raw, regular, prepared with calcium sulfate.

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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more CalciumCalcium +198.6%
Contains more ZincZinc +211.3%
Contains more PhosphorusPhosphorus +560.8%
Contains more SeleniumSelenium +127%
Contains more MagnesiumMagnesium +15.4%
Contains more IronIron +750.8%
Contains more CopperCopper +319.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1375.6%
~equal in Potassium ~121mg

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
4
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B5Vitamin B5 +492.6%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B3Vitamin B3 +156.6%
Contains more FolateFolate +87.5%
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient American cheese Tofu DV% diff.
Saturated fat 18.057g 0.691g 79%
Phosphorus 641mg 97mg 78%
Sodium 1671mg 7mg 72%
Calcium 1045mg 350mg 70%
Vitamin B12 1.5µg 0µg 63%
Iron 0.63mg 5.36mg 59%
Fats 31.79g 4.78g 42%
Cholesterol 100mg 0mg 33%
Vitamin A 250µg 28%
Manganese 0.041mg 0.605mg 25%
Selenium 20.2µg 8.9µg 21%
Protein 18.13g 8.08g 20%
Monounsaturated fat 8.236g 1.056g 18%
Copper 0.046mg 0.193mg 16%
Calories 371kcal 76kcal 15%
Zinc 2.49mg 0.8mg 15%
Vitamin B2 0.234mg 0.052mg 14%
Polyunsaturated fat 1.286g 2.699g 9%
Vitamin B5 0.403mg 0.068mg 7%
Vitamin B1 0.015mg 0.081mg 6%
Vitamin E 0.8mg 0.01mg 5%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Folate 8µg 15µg 2%
Choline 36.2mg 28.8mg 1%
Vitamin B6 0.054mg 0.047mg 1%
Vitamin B3 0.076mg 0.195mg 1%
Fiber 0g 0.3g 1%
Magnesium 26mg 30mg 1%
Carbs 3.7g 1.87g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 3.7g 1.57g N/A
Potassium 132mg 121mg 0%
Sugar 2.26g 0.62g N/A
Vitamin K 2.6µg 2.4µg 0%
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.12mg 0%
Threonine 0.772mg 0.402mg 0%
Isoleucine 0.938mg 0.435mg 0%
Leucine 1.716mg 0.713mg 0%
Lysine 1.516mg 0.452mg 0%
Methionine 0.475mg 0.108mg 0%
Phenylalanine 0.939mg 0.428mg 0%
Valine 1.187mg 0.446mg 0%
Histidine 0.546mg 0.221mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g 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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +124.4%
Contains more FatsFats +565.1%
Contains more CarbsCarbs +97.9%
Contains more OtherOther +840.3%
Contains more WaterWater +113.5%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +679.9%
Contains less Sat. FatSaturated fat -96.2%
Contains more Poly. FatPolyunsaturated fat +109.9%

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/172476/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.