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Roquefort vs Tofu - In-Depth Nutrition Comparison

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What are the main differences between Roquefort and Tofu?

  • Roquefort is richer in Phosphorus, Vitamin B2, Vitamin B5, and Calcium, while Tofu is higher in Iron, Vitamin B12, and Manganese.
  • Roquefort's daily need coverage for Saturated Fat is 93% higher.
  • Tofu has 258 times less Sodium than Roquefort. Roquefort has 1809mg of Sodium, while Tofu has 7mg.

We used Cheese, roquefort and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

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Roquefort 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
:
4
Tofu
Contains more Calcium +89.1%
Contains more Zinc +160%
Contains more Phosphorus +304.1%
Contains more Iron +857.1%
Contains more Potassium +33%
Contains more Copper +467.6%
Contains less Sodium -99.6%
Equal in Magnesium - 30
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 199% 9% 22% 12% 57% 169% 236%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Calcium +89.1%
Contains more Zinc +160%
Contains more Phosphorus +304.1%
Contains more Iron +857.1%
Contains more Potassium +33%
Contains more Copper +467.6%
Contains less Sodium -99.6%
Equal in Magnesium - 30

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
:
5
Tofu
Contains more Vitamin A +1131.8%
Contains more Vitamin B2 +1026.9%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +2445.6%
Contains more Vitamin B6 +163.8%
Contains more Vitamin B12 +∞%
Contains more Folate +226.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 63% 0% 0% 10% 136% 14% 104% 29% 80% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin A +1131.8%
Contains more Vitamin B2 +1026.9%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +2445.6%
Contains more Vitamin B6 +163.8%
Contains more Vitamin B12 +∞%
Contains more Folate +226.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Roquefort
6
Tofu
Mineral Summary Score
90
Roquefort
58
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Roquefort
48%
Tofu
Carbohydrates
2%
Roquefort
2%
Tofu
Fats
141%
Roquefort
22%
Tofu

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roquefort Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1802mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 18.572g)
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 - $3.6)
Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 0.62g)
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.

All nutrients comparison - raw data values

Nutrient Roquefort Tofu Opinion
Calories 369 76 Roquefort
Protein 21.54 8.08 Roquefort
Fats 30.64 4.78 Roquefort
Vitamin C 0 0.1 Tofu
Carbs 2 1.87 Roquefort
Cholesterol 90 0 Tofu
Vitamin D 0 Tofu
Iron 0.56 5.36 Tofu
Calcium 662 350 Roquefort
Potassium 91 121 Tofu
Magnesium 30 30
Sugar 0.62 Roquefort
Fiber 0 0.3 Tofu
Copper 0.034 0.193 Tofu
Zinc 2.08 0.8 Roquefort
Starch
Phosphorus 392 97 Roquefort
Sodium 1809 7 Tofu
Vitamin A 1047 85 Roquefort
Vitamin E 0.01 Tofu
Vitamin D 0 Tofu
Vitamin B1 0.04 0.081 Tofu
Vitamin B2 0.586 0.052 Roquefort
Vitamin B3 0.734 0.195 Roquefort
Vitamin B5 1.731 0.068 Roquefort
Vitamin B6 0.124 0.047 Roquefort
Vitamin B12 0.64 0 Roquefort
Vitamin K 2.4 Tofu
Folate 49 15 Roquefort
Trans Fat 0 Roquefort
Saturated Fat 19.263 0.691 Tofu
Monounsaturated Fat 8.474 1.056 Roquefort
Polyunsaturated fat 1.32 2.699 Tofu
Tryptophan 0.303 0.12 Roquefort
Threonine 0.965 0.402 Roquefort
Isoleucine 1.217 0.435 Roquefort
Leucine 2.114 0.713 Roquefort
Lysine 1.848 0.452 Roquefort
Methionine 0.558 0.108 Roquefort
Phenylalanine 1.023 0.428 Roquefort
Valine 1.614 0.446 Roquefort
Histidine 0.602 0.221 Roquefort
Fructose

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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.