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  6. Romano cheese vs. Tofu

Romano cheese vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between Romano cheese and Tofu

  • Romano cheese is higher in Phosphorus, Calcium, Vitamin B12, and Vitamin B2, yet Tofu is higher in Iron, Manganese, and Copper.
  • Romano cheese covers your daily Phosphorus needs 95% more than Tofu.
  • The amount of Cholesterol in Tofu is lower.

Food varieties used in this article are Cheese, romano and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Romano cheese 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Tofu
Tofu
5
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 +36.7%
Contains more CalciumCalcium +204%
Contains more ZincZinc +222.5%
Contains more PhosphorusPhosphorus +683.5%
Contains more SeleniumSelenium +62.9%
Contains more PotassiumPotassium +40.7%
Contains more IronIron +596.1%
Contains more CopperCopper +543.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2925%

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% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Tofu
Tofu
5
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% 5.1% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +388.2%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +611.5%
Contains more Vitamin B5Vitamin B5 +523.5%
Contains more Vitamin B6Vitamin B6 +80.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +118.9%
Contains more Vitamin B3Vitamin B3 +153.2%
Contains more FolateFolate +114.3%
Contains more CholineCholine +87%
~equal in Vitamin K ~2.4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 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 +293.6%
Contains more FatsFats +463.6%
Contains more CarbsCarbs +94.1%
Contains more OtherOther +833.3%
Contains more WaterWater +173.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated Fat: Sat. Fat 17.115 g
Monounsaturated Fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 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 +642.2%
Contains less Sat. FatSaturated Fat -96%
Contains more Poly. FatPolyunsaturated fat +355.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Romano cheese 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 Romano cheese Tofu Opinion
Calories 387kcal 76kcal Romano cheese
Protein 31.8g 8.08g Romano cheese
Fats 26.94g 4.78g Romano cheese
Vitamin C 0mg 0.1mg Tofu
Net carbs 3.63g 1.57g Romano cheese
Carbs 3.63g 1.87g Romano cheese
Cholesterol 104mg 0mg Tofu
Vitamin D 20IU 0IU Romano cheese
Magnesium 41mg 30mg Romano cheese
Calcium 1064mg 350mg Romano cheese
Potassium 86mg 121mg Tofu
Iron 0.77mg 5.36mg Tofu
Sugar 0.73g 0.62g Tofu
Fiber 0g 0.3g Tofu
Copper 0.03mg 0.193mg Tofu
Zinc 2.58mg 0.8mg Romano cheese
Phosphorus 760mg 97mg Romano cheese
Sodium 1433mg 7mg Tofu
Vitamin A 415IU 85IU Romano cheese
Vitamin A 96µg Romano cheese
Vitamin E 0.23mg 0.01mg Romano cheese
Vitamin D 0.5µg 0µg Romano cheese
Manganese 0.02mg 0.605mg Tofu
Selenium 14.5µg 8.9µg Romano cheese
Vitamin B1 0.037mg 0.081mg Tofu
Vitamin B2 0.37mg 0.052mg Romano cheese
Vitamin B3 0.077mg 0.195mg Tofu
Vitamin B5 0.424mg 0.068mg Romano cheese
Vitamin B6 0.085mg 0.047mg Romano cheese
Vitamin B12 1.12µg 0µg Romano cheese
Vitamin K 2.2µg 2.4µg Tofu
Folate 7µg 15µg Tofu
Choline 15.4mg 28.8mg Tofu
Saturated Fat 17.115g 0.691g Tofu
Monounsaturated Fat 7.838g 1.056g Romano cheese
Polyunsaturated fat 0.593g 2.699g Tofu
Tryptophan 0.429mg 0.12mg Romano cheese
Threonine 1.171mg 0.402mg Romano cheese
Isoleucine 1.685mg 0.435mg Romano cheese
Leucine 3.071mg 0.713mg Romano cheese
Lysine 2.941mg 0.452mg Romano cheese
Methionine 0.852mg 0.108mg Romano cheese
Phenylalanine 1.71mg 0.428mg Romano cheese
Valine 2.183mg 0.446mg Romano cheese
Histidine 1.231mg 0.221mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Romano cheese Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Romano cheese
7%
Tofu
Minerals Daily Need Coverage Score
106%
Romano cheese
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1426mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 16.424g)
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 - $4.6)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.