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  6. Mozzarella vs. Tofu

Mozzarella vs. Tofu — In-Depth Nutrition Comparison

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The main differences between Mozzarella and Tofu

  • Mozzarella is richer in Phosphorus, Vitamin B12, Calcium, Vitamin B2, Zinc, and Selenium, yet Tofu is richer in Iron, and Copper.
  • Daily need coverage for Iron from Tofu is 64% higher.
  • Tofu contains less Cholesterol.

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

Infographic

Mozzarella 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.
Mozzarella
Mozzarella
4
:
6
Tofu
Tofu
Contains more Calcium +108.9%
Contains more Phosphorus +440.2%
Contains more Zinc +291.3%
Contains more Selenium +76.4%
Contains more Iron +2044%
Contains more Magnesium +15.4%
Contains more Potassium +27.4%
Contains less Sodium -56.3%
Contains more Copper +614.8%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Calcium +108.9%
Contains more Phosphorus +440.2%
Contains more Zinc +291.3%
Contains more Selenium +76.4%
Contains more Iron +2044%
Contains more Magnesium +15.4%
Contains more Potassium +27.4%
Contains less Sodium -56.3%
Contains more Copper +614.8%

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.
Mozzarella
Mozzarella
6
:
6
Tofu
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 Folate +66.7%
Contains more Vitamin K +33.3%
Mozzarella
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
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 Folate +66.7%
Contains more Vitamin K +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mozzarella
Mozzarella
4
:
1
Tofu
Tofu
Contains more Protein +240.3%
Contains more Fats +257.7%
Contains more Carbs +65.8%
Contains more Other +233.3%
Contains more Water +69.4%
Mozzarella
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Tofu
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 Protein +240.3%
Contains more Fats +257.7%
Contains more Carbs +65.8%
Contains more Other +233.3%
Contains more Water +69.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mozzarella
Mozzarella
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +358.7%
Contains less Saturated Fat -93.6%
Contains more Polyunsaturated fat +430.3%
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +358.7%
Contains less Saturated Fat -93.6%
Contains more Polyunsaturated fat +430.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mozzarella Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 3.1g 1.57g Mozzarella
Protein 27.5g 8.08g Mozzarella
Fats 17.1g 4.78g Mozzarella
Carbs 3.1g 1.87g Mozzarella
Calories 280kcal 76kcal Mozzarella
Sugar 1.23g 0.62g Tofu
Fiber 0g 0.3g Tofu
Calcium 731mg 350mg Mozzarella
Iron 0.25mg 5.36mg Tofu
Magnesium 26mg 30mg Tofu
Phosphorus 524mg 97mg Mozzarella
Potassium 95mg 121mg Tofu
Sodium 16mg 7mg Tofu
Zinc 3.13mg 0.8mg Mozzarella
Copper 0.027mg 0.193mg Tofu
Manganese 0.605mg Tofu
Selenium 15.7µg 8.9µg Mozzarella
Vitamin A 517IU 85IU Mozzarella
Vitamin A RAE 137µg Mozzarella
Vitamin E 0.15mg 0.01mg Mozzarella
Vitamin D 13IU 0IU Mozzarella
Vitamin D 0.3µg 0µg Mozzarella
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.02mg 0.081mg Tofu
Vitamin B2 0.34mg 0.052mg Mozzarella
Vitamin B3 0.12mg 0.195mg Tofu
Vitamin B5 0.068mg Tofu
Vitamin B6 0.08mg 0.047mg Mozzarella
Folate 9µg 15µg Tofu
Vitamin B12 0.92µg 0µg Mozzarella
Vitamin K 1.8µg 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Cholesterol 54mg 0mg Tofu
Saturated Fat 10.867g 0.691g Tofu
Monounsaturated Fat 4.844g 1.056g Mozzarella
Polyunsaturated fat 0.509g 2.699g Tofu

Which food is preferable for your diet?

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

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
23%
Mozzarella
6%
Tofu
Minerals Daily Need Coverage Score
66%
Mozzarella
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 54mg)
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 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. 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.