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  6. Roquefort vs. Tofu

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.
  • Roquefort has a higher glycemic index (27) than tofu (15).

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" 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
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 CalciumCalcium +89.1%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +304.1%
Contains more SeleniumSelenium +62.9%
Contains more PotassiumPotassium +33%
Contains more IronIron +857.1%
Contains more CopperCopper +467.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1916.7%
~equal in Magnesium ~30mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 98% 0% 10% 135% 14% 104% 29% 80% 0% 37%
Tofu
Tofu
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +1026.9%
Contains more Vitamin B3Vitamin B3 +276.4%
Contains more Vitamin B5Vitamin B5 +2445.6%
Contains more Vitamin B6Vitamin B6 +163.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +226.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +102.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Roquefort Tofu DV% diff.
Saturated fat 19.263g 0.691g 84%
Sodium 1809mg 7mg 78%
Iron 0.56mg 5.36mg 60%
Phosphorus 392mg 97mg 42%
Vitamin B2 0.586mg 0.052mg 41%
Fats 30.64g 4.78g 40%
Vitamin A 294µg 33%
Vitamin B5 1.731mg 0.068mg 33%
Calcium 662mg 350mg 31%
Cholesterol 90mg 0mg 30%
Protein 21.54g 8.08g 27%
Vitamin B12 0.64µg 0µg 27%
Manganese 0.03mg 0.605mg 25%
Monounsaturated fat 8.474g 1.056g 19%
Copper 0.034mg 0.193mg 18%
Calories 369kcal 76kcal 15%
Zinc 2.08mg 0.8mg 12%
Selenium 14.5µg 8.9µg 10%
Folate 49µg 15µg 9%
Polyunsaturated fat 1.32g 2.699g 9%
Vitamin B6 0.124mg 0.047mg 6%
Choline 28.8mg 5%
Vitamin B1 0.04mg 0.081mg 3%
Vitamin B3 0.734mg 0.195mg 3%
Vitamin K 2.4µg 2%
Potassium 91mg 121mg 1%
Fiber 0g 0.3g 1%
Protein per 100 calories 5.8g 11g N/A
Calories per 10 g protein 171kcal 94kcal N/A
Weight per 100 calories 27g 132g N/A
Unsaturated / Saturated Fat ratio 0.51 5.4 N/A
Vitamin C 0mg 0.1mg 0%
Net carbs 2g 1.57g N/A
Carbs 2g 1.87g 0%
Magnesium 30mg 30mg 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.303mg 0.12mg 0%
Threonine 0.965mg 0.402mg 0%
Isoleucine 1.217mg 0.435mg 0%
Leucine 2.114mg 0.713mg 0%
Lysine 1.848mg 0.452mg 0%
Methionine 0.558mg 0.108mg 0%
Phenylalanine 1.023mg 0.428mg 0%
Valine 1.614mg 0.446mg 0%
Histidine 0.602mg 0.221mg 0%

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
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 +166.6%
Contains more FatsFats +541%
Contains more OtherOther +794.4%
Contains more WaterWater +114.7%
~equal in Carbs ~1.87g

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +702.5%
Contains less Sat. FatSaturated fat -96.4%
Contains more Poly. FatPolyunsaturated fat +104.5%

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/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.