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  6. Roquefort vs. Tofu

Roquefort vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between Roquefort and Tofu

  • Roquefort is higher in Vitamin B2, Vitamin B5, Phosphorus, and Vitamin B12, yet Tofu is higher in Manganese, Copper, and Iron.
  • Roquefort covers your daily Saturated Fat needs 90% more than Tofu.

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

Infographic

Roquefort 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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more ZincZinc +32.5%
Contains more PhosphorusPhosphorus +106.3%
Contains more MagnesiumMagnesium +93.3%
Contains more PotassiumPotassium +160.4%
Contains more IronIron +375%
Contains more CopperCopper +1011.8%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +3836.7%
Contains more SeleniumSelenium +20%
~equal in Calcium ~683mg

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% 63% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
Tofu
Tofu
2
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +530.7%
Contains more Vitamin B2Vitamin B2 +474.5%
Contains more Vitamin B3Vitamin B3 +92.7%
Contains more Vitamin B5Vitamin B5 +1201.5%
Contains more Vitamin B6Vitamin B6 +34.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +69%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +295%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more ProteinProtein +24.7%
Contains more FatsFats +251.4%
Contains more OtherOther +360%
Contains more CarbsCarbs +39%
Contains more WaterWater +77.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated Fat: Sat. Fat 19.263 g
Monounsaturated Fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated Fat +340.2%
Contains less Sat. FatSaturated Fat -93.5%
Contains more Poly. FatPolyunsaturated fat +272.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Roquefort Tofu Opinion
Calories 369kcal 144kcal Roquefort
Protein 21.54g 17.27g Roquefort
Fats 30.64g 8.72g Roquefort
Vitamin C 0mg 0.2mg Tofu
Net carbs 2g 0.48g Roquefort
Carbs 2g 2.78g Tofu
Cholesterol 90mg 0mg Tofu
Magnesium 30mg 58mg Tofu
Calcium 662mg 683mg Tofu
Potassium 91mg 237mg Tofu
Iron 0.56mg 2.66mg Tofu
Fiber 0g 2.3g Tofu
Copper 0.034mg 0.378mg Tofu
Zinc 2.08mg 1.57mg Roquefort
Phosphorus 392mg 190mg Roquefort
Sodium 1809mg 14mg Tofu
Vitamin A 1047IU 166IU Roquefort
Vitamin A 294µg Roquefort
Manganese 0.03mg 1.181mg Tofu
Selenium 14.5µg 17.4µg Tofu
Vitamin B1 0.04mg 0.158mg Tofu
Vitamin B2 0.586mg 0.102mg Roquefort
Vitamin B3 0.734mg 0.381mg Roquefort
Vitamin B5 1.731mg 0.133mg Roquefort
Vitamin B6 0.124mg 0.092mg Roquefort
Vitamin B12 0.64µg 0µg Roquefort
Folate 49µg 29µg Roquefort
Saturated Fat 19.263g 1.261g Tofu
Monounsaturated Fat 8.474g 1.925g Roquefort
Polyunsaturated fat 1.32g 4.921g Tofu
Tryptophan 0.303mg 0.235mg Roquefort
Threonine 0.965mg 0.785mg Roquefort
Isoleucine 1.217mg 0.849mg Roquefort
Leucine 2.114mg 1.392mg Roquefort
Lysine 1.848mg 0.883mg Roquefort
Methionine 0.558mg 0.211mg Roquefort
Phenylalanine 1.023mg 0.835mg Roquefort
Valine 1.614mg 0.87mg Roquefort
Histidine 0.602mg 0.431mg Roquefort

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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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
36%
Roquefort
10%
Tofu
Minerals Daily Need Coverage Score
80%
Roquefort
87%
Tofu

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 - 1795mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 18.002g)
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 richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Roquefort
Roquefort is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. 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/172475/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.