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Cream cheese vs. Tofu — In-Depth Nutrition Comparison

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The main differences between cream cheese and tofu

  • Cream cheese is richer in vitamin A, vitamin B2, and vitamin B12, yet tofu is richer in iron, manganese, calcium, and copper.
  • Daily need coverage for saturated fat for cream cheese is 98% higher.
  • Cream cheese has a lower glycemic index than tofu.

Food types used in this article are Cheese, cream and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Tofu
Tofu
7
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 MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +260.8%
Contains more IronIron +4772.7%
Contains more CopperCopper +972.2%
Contains more ZincZinc +60%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +5400%
~equal in Potassium ~121mg
~equal in Phosphorus ~97mg
~equal in Selenium ~8.9µg

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 0.33% 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 +8500%
Contains more Vitamin B2Vitamin B2 +342.3%
Contains more Vitamin B5Vitamin B5 +660.3%
Contains more Vitamin B6Vitamin B6 +19.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +252.2%
Contains more Vitamin B3Vitamin B3 +114.3%
Contains more Vitamin KVitamin K +14.3%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Choline ~28.8mg

All nutrients comparison - raw data values

Nutrient Cream cheese Tofu DV% diff.
Saturated fat 20.213g 0.691g 89%
Iron 0.11mg 5.36mg 66%
Fats 34.44g 4.78g 46%
Cholesterol 101mg 0mg 34%
Vitamin A 308µg 34%
Manganese 0.011mg 0.605mg 26%
Calcium 97mg 350mg 25%
Monounsaturated fat 8.907g 1.056g 20%
Copper 0.018mg 0.193mg 19%
Calories 350kcal 76kcal 14%
Vitamin B2 0.23mg 0.052mg 14%
Sodium 314mg 7mg 13%
Vitamin B12 0.22µg 0µg 9%
Vitamin B5 0.517mg 0.068mg 9%
Polyunsaturated fat 1.483g 2.699g 8%
Vitamin E 0.86mg 0.01mg 6%
Vitamin B1 0.023mg 0.081mg 5%
Magnesium 9mg 30mg 5%
Protein 6.15g 8.08g 4%
Zinc 0.5mg 0.8mg 3%
Folate 9µg 15µg 2%
Carbs 5.52g 1.87g 1%
Phosphorus 107mg 97mg 1%
Fiber 0g 0.3g 1%
Selenium 8.6µg 8.9µg 1%
Vitamin B3 0.091mg 0.195mg 1%
Vitamin B6 0.056mg 0.047mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 5.52g 1.57g N/A
Potassium 132mg 121mg 0%
Sugar 3.76g 0.62g N/A
Starch 0.35g 0%
Vitamin K 2.1µg 2.4µg 0%
Choline 27.2mg 28.8mg 0%
Tryptophan 0.069mg 0.12mg 0%
Threonine 0.233mg 0.402mg 0%
Isoleucine 0.324mg 0.435mg 0%
Leucine 0.657mg 0.713mg 0%
Lysine 0.567mg 0.452mg 0%
Methionine 0.191mg 0.108mg 0%
Phenylalanine 0.291mg 0.428mg 0%
Valine 0.395mg 0.446mg 0%
Histidine 0.175mg 0.221mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g 0g 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
2
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 FatsFats +620.5%
Contains more CarbsCarbs +195.2%
Contains more OtherOther +76.4%
Contains more ProteinProtein +31.4%
Contains more WaterWater +60.7%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +743.5%
Contains less Sat. FatSaturated fat -96.6%
Contains more Poly. FatPolyunsaturated fat +82%

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/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.