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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 for tofu is 64% higher.
  • Tofu contains less cholesterol.
  • Tofu has a lower glycemic index than mozzarella.

Food types used in this article are Cheese, mozzarella, low sodium and Tofu, raw, regular, 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" 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Tofu
Tofu
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more CalciumCalcium +108.9%
Contains more ZincZinc +291.3%
Contains more PhosphorusPhosphorus +440.2%
Contains more SeleniumSelenium +76.4%
Contains more MagnesiumMagnesium +15.4%
Contains more PotassiumPotassium +27.4%
Contains more IronIron +2044%
Contains more CopperCopper +614.8%
Contains less SodiumSodium -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" 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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Tofu
Tofu
7
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +553.8%
Contains more Vitamin B6Vitamin B6 +70.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B3Vitamin B3 +62.5%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +66.7%
Contains more CholineCholine +56.5%

All nutrients comparison - raw data values

Nutrient Mozzarella Tofu DV% diff.
Iron 0.25mg 5.36mg 64%
Phosphorus 524mg 97mg 61%
Saturated fat 10.867g 0.691g 46%
Protein 27.5g 8.08g 39%
Vitamin B12 0.92µg 0µg 38%
Calcium 731mg 350mg 38%
Manganese 0.605mg 26%
Vitamin B2 0.34mg 0.052mg 22%
Zinc 3.13mg 0.8mg 21%
Fats 17.1g 4.78g 19%
Cholesterol 54mg 0mg 18%
Copper 0.027mg 0.193mg 18%
Polyunsaturated fat 0.509g 2.699g 15%
Vitamin A 137µg 15%
Selenium 15.7µg 8.9µg 12%
Calories 280kcal 76kcal 10%
Monounsaturated fat 4.844g 1.056g 9%
Vitamin B1 0.02mg 0.081mg 5%
Vitamin B6 0.08mg 0.047mg 3%
Folate 9µg 15µg 2%
Choline 18.4mg 28.8mg 2%
Vitamin D 0.3µg 0µg 2%
Vitamin D 13IU 0IU 2%
Vitamin B5 0.068mg 1%
Vitamin K 1.8µg 2.4µg 1%
Fiber 0g 0.3g 1%
Magnesium 26mg 30mg 1%
Potassium 95mg 121mg 1%
Vitamin E 0.15mg 0.01mg 1%
Vitamin C 0mg 0.1mg 0%
Carbs 3.1g 1.87g 0%
Net carbs 3.1g 1.57g N/A
Sugar 1.23g 0.62g N/A
Sodium 16mg 7mg 0%
Vitamin B3 0.12mg 0.195mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Tofu
1
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 ProteinProtein +240.3%
Contains more FatsFats +257.7%
Contains more CarbsCarbs +65.8%
Contains more OtherOther +233.3%
Contains more WaterWater +69.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +358.7%
Contains less Sat. FatSaturated fat -93.6%
Contains more Poly. FatPolyunsaturated fat +430.3%

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.