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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, Calcium, and Vitamin B12, while Tofu is higher in Iron, and Manganese.
  • Roquefort's daily need coverage for Saturated Fat is 93% higher.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Roquefort
Roquefort
3
:
4
Tofu
Tofu
Contains more Calcium +89.1%
Contains more Phosphorus +304.1%
Contains more Zinc +160%
Contains more Iron +857.1%
Contains more Potassium +33%
Contains less Sodium -99.6%
Contains more Copper +467.6%
Equal in Magnesium - 30
Roquefort
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 199% 22% 22% 169% 9% 236% 57% 12%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 201% 22% 42% 11% 1% 22% 65%
Contains more Calcium +89.1%
Contains more Phosphorus +304.1%
Contains more Zinc +160%
Contains more Iron +857.1%
Contains more Potassium +33%
Contains less Sodium -99.6%
Contains more Copper +467.6%
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
Roquefort
Roquefort
7
:
5
Tofu
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 Folate +226.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.5%
Roquefort
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 0% 0% 0% 10% 136% 14% 104% 29% 37% 80% 0%
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 +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 Folate +226.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roquefort
Roquefort
4
:
1
Tofu
Tofu
Contains more Protein +166.6%
Contains more Fats +541%
Contains more Other +794.4%
Contains more Water +114.7%
Equal in Carbs - 1.87
Roquefort
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
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 +166.6%
Contains more Fats +541%
Contains more Other +794.4%
Contains more Water +114.7%
Equal in Carbs - 1.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roquefort
Roquefort
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +702.5%
Contains less Saturated Fat -96.4%
Contains more Polyunsaturated fat +104.5%
Roquefort
66% 29% 5%
Saturated Fat: 19.263 g
Monounsaturated Fat: 8.474 g
Polyunsaturated fat: 1.32 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +702.5%
Contains less Saturated Fat -96.4%
Contains more Polyunsaturated fat +104.5%

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 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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roquefort Tofu Opinion
Net carbs 2g 1.57g Roquefort
Protein 21.54g 8.08g Roquefort
Fats 30.64g 4.78g Roquefort
Carbs 2g 1.87g Roquefort
Calories 369kcal 76kcal Roquefort
Sugar 0.62g Roquefort
Fiber 0g 0.3g Tofu
Calcium 662mg 350mg Roquefort
Iron 0.56mg 5.36mg Tofu
Magnesium 30mg 30mg
Phosphorus 392mg 97mg Roquefort
Potassium 91mg 121mg Tofu
Sodium 1809mg 7mg Tofu
Zinc 2.08mg 0.8mg Roquefort
Copper 0.034mg 0.193mg Tofu
Vitamin A 1047IU 85IU Roquefort
Vitamin A RAE 294µg Roquefort
Vitamin E 0.01mg Tofu
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.04mg 0.081mg Tofu
Vitamin B2 0.586mg 0.052mg Roquefort
Vitamin B3 0.734mg 0.195mg Roquefort
Vitamin B5 1.731mg 0.068mg Roquefort
Vitamin B6 0.124mg 0.047mg Roquefort
Folate 49µg 15µg Roquefort
Vitamin B12 0.64µg 0µg Roquefort
Vitamin K 2.4µg Tofu
Tryptophan 0.303mg 0.12mg Roquefort
Threonine 0.965mg 0.402mg Roquefort
Isoleucine 1.217mg 0.435mg Roquefort
Leucine 2.114mg 0.713mg Roquefort
Lysine 1.848mg 0.452mg Roquefort
Methionine 0.558mg 0.108mg Roquefort
Phenylalanine 1.023mg 0.428mg Roquefort
Valine 1.614mg 0.446mg Roquefort
Histidine 0.602mg 0.221mg Roquefort
Cholesterol 90mg 0mg Tofu
Saturated Fat 19.263g 0.691g Tofu
Monounsaturated Fat 8.474g 1.056g Roquefort
Polyunsaturated fat 1.32g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roquefort 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
39%
Roquefort
6%
Tofu
Minerals Daily Need Coverage Score
90%
Roquefort
58%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1802mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 90mg)
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.

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.