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  6. Brunost vs. Tofu

Brunost vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between Brunost and Tofu?

  • Brunost is higher in Vitamin B12, Vitamin B2, Vitamin B5, Phosphorus, and Potassium, yet Tofu is higher in Manganese, Copper, and Calcium.
  • Brunost's daily need coverage for Vitamin B12 is 101% more.

We used Cheese, gjetost and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Tofu
Tofu
7
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 +20.7%
Contains more PotassiumPotassium +494.5%
Contains more PhosphorusPhosphorus +133.7%
Contains more CalciumCalcium +70.8%
Contains more IronIron +411.5%
Contains more CopperCopper +372.5%
Contains more ZincZinc +37.7%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +2852.5%
Contains more SeleniumSelenium +20%

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% 67% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Tofu
Tofu
2
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% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +570.5%
Contains more Vitamin B1Vitamin B1 +99.4%
Contains more Vitamin B2Vitamin B2 +1254.9%
Contains more Vitamin B3Vitamin B3 +113.4%
Contains more Vitamin B5Vitamin B5 +2419.5%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +480%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Tofu
Tofu
2
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 +238.4%
Contains more CarbsCarbs +1434.2%
Contains more OtherOther +239.3%
Contains more ProteinProtein +79%
Contains more WaterWater +419.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated Fat: Sat. Fat 19.16 g
Monounsaturated Fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 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 +309.3%
Contains less Sat. FatSaturated Fat -93.4%
Contains more Poly. FatPolyunsaturated fat +424.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brunost Tofu
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brunost Tofu Opinion
Calories 466kcal 144kcal Brunost
Protein 9.65g 17.27g Tofu
Fats 29.51g 8.72g Brunost
Vitamin C 0mg 0.2mg Tofu
Net carbs 42.65g 0.48g Brunost
Carbs 42.65g 2.78g Brunost
Cholesterol 94mg 0mg Tofu
Magnesium 70mg 58mg Brunost
Calcium 400mg 683mg Tofu
Potassium 1409mg 237mg Brunost
Iron 0.52mg 2.66mg Tofu
Fiber 0g 2.3g Tofu
Copper 0.08mg 0.378mg Tofu
Zinc 1.14mg 1.57mg Tofu
Phosphorus 444mg 190mg Brunost
Sodium 600mg 14mg Tofu
Vitamin A 1113IU 166IU Brunost
Vitamin A 334µg Brunost
Manganese 0.04mg 1.181mg Tofu
Selenium 14.5µg 17.4µg Tofu
Vitamin B1 0.315mg 0.158mg Brunost
Vitamin B2 1.382mg 0.102mg Brunost
Vitamin B3 0.813mg 0.381mg Brunost
Vitamin B5 3.351mg 0.133mg Brunost
Vitamin B6 0.271mg 0.092mg Brunost
Vitamin B12 2.42µg 0µg Brunost
Folate 5µg 29µg Tofu
Saturated Fat 19.16g 1.261g Tofu
Monounsaturated Fat 7.879g 1.925g Brunost
Polyunsaturated fat 0.938g 4.921g Tofu
Tryptophan 0.135mg 0.235mg Tofu
Threonine 0.393mg 0.785mg Tofu
Isoleucine 0.519mg 0.849mg Tofu
Leucine 0.992mg 1.392mg Tofu
Lysine 0.814mg 0.883mg Tofu
Methionine 0.318mg 0.211mg Brunost
Phenylalanine 0.54mg 0.835mg Tofu
Valine 0.765mg 0.87mg Tofu
Histidine 0.293mg 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
81%
Brunost
10%
Tofu
Minerals Daily Need Coverage Score
72%
Brunost
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 586mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 17.899g)
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 - $3)
Which food is richer in vitamins?
Brunost
Brunost is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.