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Mozzarella vs Tofu - In-Depth Nutrition Comparison

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Summary of differences between Mozzarella and Tofu

  • Mozzarella has more Phosphorus, Vitamin B2, and Zinc, however Tofu is higher in Copper, Vitamin B12, Iron, Vitamin B1, and Fiber.
  • Mozzarella covers your daily need of Saturated Fat 48% more than Tofu.
  • Mozzarella has 3 times more Vitamin B2 than Tofu. While Mozzarella has 0.34mg of Vitamin B2, Tofu has only 0.102mg.
  • Tofu has less Saturated Fat.

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

Infographic

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
Contains more Zinc +99.4%
Contains more Phosphorus +175.8%
Contains more Iron +964%
Contains more Potassium +149.5%
Contains more Magnesium +123.1%
Contains more Copper +1300%
Contains less Sodium -12.5%
Equal in Calcium - 683
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 220% 9% 19% 9% 86% 225% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 205% 21% 42% 126% 43% 82% 2%
Contains more Zinc +99.4%
Contains more Phosphorus +175.8%
Contains more Iron +964%
Contains more Potassium +149.5%
Contains more Magnesium +123.1%
Contains more Copper +1300%
Contains less Sodium -12.5%
Equal in Calcium - 683

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 +211.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +690%
Contains more Vitamin B3 +217.5%
Contains more Vitamin B6 +15%
Contains more Folate +222.2%
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% 10% 0% 0% 40% 24% 8% 8% 22% 0% 0% 22%
Contains more Vitamin A +211.4%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +690%
Contains more Vitamin B3 +217.5%
Contains more Vitamin B6 +15%
Contains more Folate +222.2%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Mozzarella Tofu Opinion
Calories 280kcal 144kcal Mozzarella
Protein 27.5g 17.27g Mozzarella
Fats 17.1g 8.72g Mozzarella
Vitamin C 0mg 0.2mg Tofu
Net carbs 3.1g 0.48g Mozzarella
Carbs 3.1g 2.78g Mozzarella
Cholesterol 54mg 0mg Tofu
Vitamin D 13IU 0IU Mozzarella
Iron 0.25mg 2.66mg Tofu
Calcium 731mg 683mg Mozzarella
Potassium 95mg 237mg Tofu
Magnesium 26mg 58mg Tofu
Sugar 1.23g g Tofu
Fiber 0g 2.3g Tofu
Copper 0.027mg 0.378mg Tofu
Zinc 3.13mg 1.57mg Mozzarella
Starch g g
Phosphorus 524mg 190mg Mozzarella
Sodium 16mg 14mg Tofu
Vitamin A 517IU 166IU Mozzarella
Vitamin E 0.15mg mg Mozzarella
Vitamin D 0.3µg 0µg Mozzarella
Vitamin B1 0.02mg 0.158mg Tofu
Vitamin B2 0.34mg 0.102mg Mozzarella
Vitamin B3 0.12mg 0.381mg Tofu
Vitamin B5 mg 0.133mg Tofu
Vitamin B6 0.08mg 0.092mg Tofu
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg µg Mozzarella
Folate 9µg 29µg Tofu
Trans Fat g 0g Mozzarella
Saturated Fat 10.867g 1.261g Tofu
Monounsaturated Fat 4.844g 1.925g Mozzarella
Polyunsaturated fat 0.509g 4.921g Tofu
Tryptophan mg 0.235mg Tofu
Threonine mg 0.785mg Tofu
Isoleucine mg 0.849mg Tofu
Leucine mg 1.392mg Tofu
Lysine mg 0.883mg Tofu
Methionine mg 0.211mg Tofu
Phenylalanine mg 0.835mg Tofu
Valine mg 0.87mg Tofu
Histidine mg 0.431mg Tofu
Fructose g g

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Mozzarella
11
Tofu
Mineral Summary Score
72
Mozzarella
77
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 food.
Protein
165%
Mozzarella
104%
Tofu
Carbohydrates
3%
Mozzarella
3%
Tofu
Fats
79%
Mozzarella
40%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 9.606g)
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 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

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 to 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/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.