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  6. Gruyere cheese vs. Tofu

Gruyere cheese vs. Tofu — In-Depth Nutrition Comparison

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How are Gruyere cheese and Tofu different?

  • Gruyere cheese is higher in Vitamin B12, Phosphorus, Calcium, and Zinc, however, Tofu is richer in Manganese, Copper, and Iron.
  • Daily need coverage for Saturated Fat from Gruyere cheese is 88% higher.
  • Tofu has less Cholesterol.

Cheese, gruyere and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Gruyere 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 26% 303% 7.1% 6.4% 11% 106% 259% 93% 2.2% 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 CalciumCalcium +48%
Contains more ZincZinc +148.4%
Contains more PhosphorusPhosphorus +218.4%
Contains more MagnesiumMagnesium +61.1%
Contains more PotassiumPotassium +192.6%
Contains more IronIron +1464.7%
Contains more CopperCopper +1081.3%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +6847.1%
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% 57% 5.6% 18% 15% 64% 2% 34% 19% 200% 6.8% 7.5% 8.4%
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% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +471.1%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +173.5%
Contains more Vitamin B5Vitamin B5 +322.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +163.3%
Contains more Vitamin B3Vitamin B3 +259.4%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more FolateFolate +190%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 32% 33% 4%
Protein: 29.81 g
Fats: 32.34 g
Carbs: 0.36 g
Water: 33.19 g
Other: 4.3 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 ProteinProtein +72.6%
Contains more FatsFats +270.9%
Contains more OtherOther +207.1%
Contains more CarbsCarbs +672.2%
Contains more WaterWater +110.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 33% 6%
Saturated Fat: Sat. Fat 18.913 g
Monounsaturated Fat: Mono. Fat 10.043 g
Polyunsaturated fat: Poly. Fat 1.733 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 +421.7%
Contains less Sat. FatSaturated Fat -93.3%
Contains more Poly. FatPolyunsaturated fat +184%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gruyere cheese Tofu Opinion
Calories 413kcal 144kcal Gruyere cheese
Protein 29.81g 17.27g Gruyere cheese
Fats 32.34g 8.72g Gruyere cheese
Vitamin C 0mg 0.2mg Tofu
Net carbs 0.36g 0.48g Tofu
Carbs 0.36g 2.78g Tofu
Cholesterol 110mg 0mg Tofu
Vitamin D 24IU 0IU Gruyere cheese
Magnesium 36mg 58mg Tofu
Calcium 1011mg 683mg Gruyere cheese
Potassium 81mg 237mg Tofu
Iron 0.17mg 2.66mg Tofu
Sugar 0.36g Tofu
Fiber 0g 2.3g Tofu
Copper 0.032mg 0.378mg Tofu
Zinc 3.9mg 1.57mg Gruyere cheese
Phosphorus 605mg 190mg Gruyere cheese
Sodium 714mg 14mg Tofu
Vitamin A 948IU 166IU Gruyere cheese
Vitamin A RAE 271µg Gruyere cheese
Vitamin E 0.28mg Gruyere cheese
Vitamin D 0.6µg 0µg Gruyere cheese
Manganese 0.017mg 1.181mg Tofu
Selenium 14.5µg 17.4µg Tofu
Vitamin B1 0.06mg 0.158mg Tofu
Vitamin B2 0.279mg 0.102mg Gruyere cheese
Vitamin B3 0.106mg 0.381mg Tofu
Vitamin B5 0.562mg 0.133mg Gruyere cheese
Vitamin B6 0.081mg 0.092mg Tofu
Vitamin B12 1.6µg 0µg Gruyere cheese
Vitamin K 2.7µg Gruyere cheese
Folate 10µg 29µg Tofu
Choline 15.4mg Gruyere cheese
Saturated Fat 18.913g 1.261g Tofu
Monounsaturated Fat 10.043g 1.925g Gruyere cheese
Polyunsaturated fat 1.733g 4.921g Tofu
Tryptophan 0.421mg 0.235mg Gruyere cheese
Threonine 1.089mg 0.785mg Gruyere cheese
Isoleucine 1.612mg 0.849mg Gruyere cheese
Leucine 3.102mg 1.392mg Gruyere cheese
Lysine 2.71mg 0.883mg Gruyere cheese
Methionine 0.822mg 0.211mg Gruyere cheese
Phenylalanine 1.743mg 0.835mg Gruyere cheese
Valine 2.243mg 0.87mg Gruyere cheese
Histidine 1.117mg 0.431mg Gruyere cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gruyere cheese 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
34%
Gruyere cheese
10%
Tofu
Minerals Daily Need Coverage Score
89%
Gruyere cheese
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 110mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 700mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 17.652g)
Which food is lower in glycemic index?
Gruyere cheese
Gruyere cheese is lower in glycemic index (difference - 15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Gruyere cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171242/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.