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  6. Cream cheese vs. Tofu

Cream cheese vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between cream cheese and tofu

  • Cream cheese has more vitamin A; however, tofu is higher in calcium, manganese, copper, iron, selenium, and phosphorus.
  • Cream cheese covers your daily need for saturated fat, 95% more than tofu.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Cheese, cream and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Cream cheese vs Tofu 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Tofu
Tofu
10
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 MagnesiumMagnesium +544.4%
Contains more CalciumCalcium +604.1%
Contains more PotassiumPotassium +79.5%
Contains more IronIron +2318.2%
Contains more CopperCopper +2000%
Contains more ZincZinc +214%
Contains more PhosphorusPhosphorus +77.6%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +10636.4%
Contains more SeleniumSelenium +102.3%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
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 B2Vitamin B2 +125.5%
Contains more Vitamin B5Vitamin B5 +288.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +587%
Contains more Vitamin B3Vitamin B3 +318.7%
Contains more Vitamin B6Vitamin B6 +64.3%
Contains more FolateFolate +222.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cream cheese Tofu DV% diff.
Saturated fat 20.213g 1.261g 86%
Calcium 97mg 683mg 59%
Manganese 0.011mg 1.181mg 51%
Fats 34.44g 8.72g 40%
Copper 0.018mg 0.378mg 40%
Vitamin A 308µg 34%
Cholesterol 101mg 0mg 34%
Iron 0.11mg 2.66mg 32%
Polyunsaturated fat 1.483g 4.921g 23%
Protein 6.15g 17.27g 22%
Monounsaturated fat 8.907g 1.925g 17%
Selenium 8.6µg 17.4µg 16%
Sodium 314mg 14mg 13%
Magnesium 9mg 58mg 12%
Phosphorus 107mg 190mg 12%
Vitamin B1 0.023mg 0.158mg 11%
Zinc 0.5mg 1.57mg 10%
Vitamin B2 0.23mg 0.102mg 10%
Calories 350kcal 144kcal 10%
Vitamin B12 0.22µg 0µg 9%
Fiber 0g 2.3g 9%
Vitamin B5 0.517mg 0.133mg 8%
Vitamin E 0.86mg 6%
Folate 9µg 29µg 5%
Choline 27.2mg 5%
Vitamin B6 0.056mg 0.092mg 3%
Potassium 132mg 237mg 3%
Vitamin B3 0.091mg 0.381mg 2%
Vitamin K 2.1µg 2%
Carbs 5.52g 2.78g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 5.52g 0.48g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.069mg 0.235mg 0%
Threonine 0.233mg 0.785mg 0%
Isoleucine 0.324mg 0.849mg 0%
Leucine 0.657mg 1.392mg 0%
Lysine 0.567mg 0.883mg 0%
Methionine 0.191mg 0.211mg 0%
Phenylalanine 0.291mg 0.835mg 0%
Valine 0.395mg 0.87mg 0%
Histidine 0.175mg 0.431mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Tofu
Tofu
3
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 +295%
Contains more CarbsCarbs +98.6%
Contains more ProteinProtein +180.8%
Contains more WaterWater +32.7%
Contains more OtherOther +10.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 +362.7%
Contains less Sat. FatSaturated fat -93.8%
Contains more Poly. FatPolyunsaturated fat +231.8%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.