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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.

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
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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
Parmigiano-Reggiano
Parmigiano-Reggiano
6
:
2
Tofu
Tofu
Contains more Calcium +216.9%
Contains more Magnesium +26.7%
Contains more Phosphorus +651.5%
Contains more Zinc +383.8%
Contains more Copper +23.3%
Contains more Iron +495.6%
Contains less Sodium -99.5%
Equal in Potassium - 121
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 333% 34% 28% 313% 12% 200% 106% 80%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 201% 22% 42% 11% 1% 22% 65%
Contains more Calcium +216.9%
Contains more Magnesium +26.7%
Contains more Phosphorus +651.5%
Contains more Zinc +383.8%
Contains more Copper +23.3%
Contains more Iron +495.6%
Contains less Sodium -99.5%
Equal in Potassium - 121

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
Parmigiano-Reggiano
Parmigiano-Reggiano
7
:
5
Tofu
Tofu
Contains more Vitamin A +611.8%
Contains more Vitamin E +1600%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +834.6%
Contains more Vitamin B5 +377.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B3 +71.1%
Contains more Folate +50%
Contains more Vitamin K +41.2%
Equal in Vitamin B6 - 0.047
Parmigiano-Reggiano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 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 +611.8%
Contains more Vitamin E +1600%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +834.6%
Contains more Vitamin B5 +377.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B3 +71.1%
Contains more Folate +50%
Contains more Vitamin K +41.2%
Equal in Vitamin B6 - 0.047

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
3
:
2
Tofu
Tofu
Contains more Protein +147.5%
Contains more Fats +318.4%
Contains more Other +1015.3%
Contains more Carbs +36.5%
Contains more Water +67.1%
Parmigiano-Reggiano
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 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 +147.5%
Contains more Fats +318.4%
Contains more Other +1015.3%
Contains more Carbs +36.5%
Contains more Water +67.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parmigiano-Reggiano
Parmigiano-Reggiano
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +477.5%
Contains less Saturated Fat -94.8%
Contains more Polyunsaturated fat +484.2%
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +477.5%
Contains less Saturated Fat -94.8%
Contains more Polyunsaturated fat +484.2%

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.
Parmigiano-Reggiano Tofu
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Tofu Opinion
Net carbs 1.37g 1.57g Tofu
Protein 20g 8.08g Parmigiano-Reggiano
Fats 20g 4.78g Parmigiano-Reggiano
Carbs 1.37g 1.87g Tofu
Calories 265kcal 76kcal Parmigiano-Reggiano
Sugar 0g 0.62g Parmigiano-Reggiano
Fiber 0g 0.3g Tofu
Calcium 1109mg 350mg Parmigiano-Reggiano
Iron 0.9mg 5.36mg Tofu
Magnesium 38mg 30mg Parmigiano-Reggiano
Phosphorus 729mg 97mg Parmigiano-Reggiano
Potassium 125mg 121mg Parmigiano-Reggiano
Sodium 1529mg 7mg Tofu
Zinc 3.87mg 0.8mg Parmigiano-Reggiano
Copper 0.238mg 0.193mg Parmigiano-Reggiano
Vitamin A 605IU 85IU Parmigiano-Reggiano
Vitamin A RAE 160µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.01mg Parmigiano-Reggiano
Vitamin D 15IU 0IU Parmigiano-Reggiano
Vitamin D 0.4µg 0µg Parmigiano-Reggiano
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.029mg 0.081mg Tofu
Vitamin B2 0.486mg 0.052mg Parmigiano-Reggiano
Vitamin B3 0.114mg 0.195mg Tofu
Vitamin B5 0.325mg 0.068mg Parmigiano-Reggiano
Vitamin B6 0.049mg 0.047mg Parmigiano-Reggiano
Folate 10µg 15µg Tofu
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg 2.4µg Tofu
Tryptophan 0.24mg 0.12mg Parmigiano-Reggiano
Threonine 1.519mg 0.402mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.435mg Parmigiano-Reggiano
Leucine 2.983mg 0.713mg Parmigiano-Reggiano
Lysine 2.459mg 0.452mg Parmigiano-Reggiano
Methionine 0.369mg 0.108mg Parmigiano-Reggiano
Phenylalanine 1.604mg 0.428mg Parmigiano-Reggiano
Valine 1.498mg 0.446mg Parmigiano-Reggiano
Histidine 0.752mg 0.221mg Parmigiano-Reggiano
Cholesterol 88mg 0mg Tofu
Saturated Fat 13.317g 0.691g Tofu
Monounsaturated Fat 6.098g 1.056g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
42%
Parmigiano-Reggiano
6%
Tofu
Minerals Daily Need Coverage Score
138%
Parmigiano-Reggiano
58%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1522mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 12.626g)
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 - $3.2)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
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. 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.