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Mozzarella vs Tofu - In-Depth Nutrition Comparison

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The main differences between Mozzarella and Tofu

  • Mozzarella is richer in Phosphorus, Calcium, Vitamin B2, Zinc and Selenium, yet Tofu is richer in Iron, Vitamin B12 and Copper.
  • Daily need coverage for Iron from Tofu is 64% higher.
  • Mozzarella contains 16 times more Saturated Fat than Tofu. Mozzarella contains 10.867g of Saturated Fat, while Tofu contains 0.691g.

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

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Mozzarella 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Tofu
Contains more Calcium +108.9%
Contains more Zinc +291.3%
Contains more Phosphorus +440.2%
Contains more Iron +2044%
Contains more Potassium +27.4%
Contains more Magnesium +15.4%
Contains more Copper +614.8%
Contains less Sodium -56.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 220% 9% 19% 9% 86% 225% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Calcium +108.9%
Contains more Zinc +291.3%
Contains more Phosphorus +440.2%
Contains more Iron +2044%
Contains more Potassium +27.4%
Contains more Magnesium +15.4%
Contains more Copper +614.8%
Contains less Sodium -56.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Tofu
Contains more Vitamin A +508.2%
Contains more Vitamin E +1400%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +553.8%
Contains more Vitamin B6 +70.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +305%
Contains more Vitamin B3 +62.5%
Contains more Vitamin K +33.3%
Contains more Folate +66.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 32% 3% 9% 5% 79% 3% 0% 19% 115% 5% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin A +508.2%
Contains more Vitamin E +1400%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +553.8%
Contains more Vitamin B6 +70.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +305%
Contains more Vitamin B3 +62.5%
Contains more Vitamin K +33.3%
Contains more Folate +66.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Mozzarella
6
Tofu
Mineral Summary Score
72
Mozzarella
58
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
165%
Mozzarella
48%
Tofu
Carbohydrates
3%
Mozzarella
2%
Tofu
Fats
79%
Mozzarella
22%
Tofu

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mozzarella Tofu
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mozzarella Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 54mg)
Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 0.61g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 10.176g)
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 - $2)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mozzarella Tofu Opinion
Calories 280 76 Mozzarella
Protein 27.5 8.08 Mozzarella
Fats 17.1 4.78 Mozzarella
Vitamin C 0 0.1 Tofu
Carbs 3.1 1.87 Mozzarella
Cholesterol 54 0 Tofu
Vitamin D 13 0 Mozzarella
Iron 0.25 5.36 Tofu
Calcium 731 350 Mozzarella
Potassium 95 121 Tofu
Magnesium 26 30 Tofu
Sugars 1.23 0.62 Tofu
Fiber 0 0.3 Tofu
Copper 0.027 0.193 Tofu
Zinc 3.13 0.8 Mozzarella
Starch
Phosphorus 524 97 Mozzarella
Sodium 16 7 Tofu
Vitamin A 517 85 Mozzarella
Vitamin E 0.15 0.01 Mozzarella
Vitamin D 0.3 0 Mozzarella
Vitamin B1 0.02 0.081 Tofu
Vitamin B2 0.34 0.052 Mozzarella
Vitamin B3 0.12 0.195 Tofu
Vitamin B5 0.068 Tofu
Vitamin B6 0.08 0.047 Mozzarella
Vitamin B12 0.92 0 Mozzarella
Vitamin K 1.8 2.4 Tofu
Folate 9 15 Tofu
Trans Fat 0 Mozzarella
Saturated Fat 10.867 0.691 Tofu
Monounsaturated Fat 4.844 1.056 Mozzarella
Polyunsaturated fat 0.509 2.699 Tofu
Tryptophan 0.12 Tofu
Threonine 0.402 Tofu
Isoleucine 0.435 Tofu
Leucine 0.713 Tofu
Lysine 0.452 Tofu
Methionine 0.108 Tofu
Phenylalanine 0.428 Tofu
Valine 0.446 Tofu
Histidine 0.221 Tofu
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.