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  6. Parmigiano-Reggiano vs. Tofu

Parmigiano-Reggiano vs. Tofu — In-Depth Nutrition Comparison

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Differences between parmigiano-Reggiano and tofu

  • Parmigiano-Reggiano has more vitamin B12, phosphorus, calcium, vitamin B2, and zinc, while tofu has more iron and manganese.
  • Parmigiano-Reggiano's daily need coverage for vitamin B12 is 94% higher.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of parmigiano-Reggiano is 27.

The food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Tofu
Tofu
3
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 MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +216.9%
Contains more CopperCopper +23.3%
Contains more ZincZinc +383.8%
Contains more PhosphorusPhosphorus +651.5%
Contains more SeleniumSelenium +98.9%
Contains more IronIron +495.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +611.8%
~equal in Potassium ~121mg

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Tofu
Tofu
6
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 +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +834.6%
Contains more Vitamin B5Vitamin B5 +377.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +179.3%
Contains more Vitamin B3Vitamin B3 +71.1%
Contains more Vitamin KVitamin K +41.2%
Contains more FolateFolate +50%
Contains more CholineCholine +39.1%
~equal in Vitamin B6 ~0.047mg

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Tofu DV% diff.
Vitamin B12 2.26µg 0µg 94%
Phosphorus 729mg 97mg 90%
Calcium 1109mg 350mg 76%
Sodium 1529mg 7mg 66%
Saturated fat 13.317g 0.691g 57%
Iron 0.9mg 5.36mg 56%
Vitamin B2 0.486mg 0.052mg 33%
Cholesterol 88mg 0mg 29%
Zinc 3.87mg 0.8mg 28%
Protein 20g 8.08g 24%
Fats 20g 4.78g 23%
Manganese 0.085mg 0.605mg 23%
Vitamin A 160µg 18%
Selenium 17.7µg 8.9µg 16%
Polyunsaturated fat 0.462g 2.699g 15%
Monounsaturated fat 6.098g 1.056g 13%
Calories 265kcal 76kcal 9%
Copper 0.238mg 0.193mg 5%
Vitamin B5 0.325mg 0.068mg 5%
Vitamin B1 0.029mg 0.081mg 4%
Vitamin D 0.4µg 0µg 2%
Magnesium 38mg 30mg 2%
Vitamin D 15IU 0IU 2%
Choline 20.7mg 28.8mg 1%
Fiber 0g 0.3g 1%
Vitamin K 1.7µg 2.4µg 1%
Folate 10µg 15µg 1%
Vitamin B3 0.114mg 0.195mg 1%
Vitamin E 0.17mg 0.01mg 1%
Vitamin C 0mg 0.1mg 0%
Carbs 1.37g 1.87g 0%
Net carbs 1.37g 1.57g N/A
Potassium 125mg 121mg 0%
Sugar 0g 0.62g N/A
Vitamin B6 0.049mg 0.047mg 0%
Tryptophan 0.24mg 0.12mg 0%
Threonine 1.519mg 0.402mg 0%
Isoleucine 1.2mg 0.435mg 0%
Leucine 2.983mg 0.713mg 0%
Lysine 2.459mg 0.452mg 0%
Methionine 0.369mg 0.108mg 0%
Phenylalanine 1.604mg 0.428mg 0%
Valine 1.498mg 0.446mg 0%
Histidine 0.752mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Tofu
Tofu
2
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 +147.5%
Contains more FatsFats +318.4%
Contains more OtherOther +1015.3%
Contains more CarbsCarbs +36.5%
Contains more WaterWater +67.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 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 +477.5%
Contains less Sat. FatSaturated fat -94.8%
Contains more Poly. FatPolyunsaturated fat +484.2%

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.