Cheese sandwich vs. Tofu — In-Depth Nutrition Comparison

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How are cheese sandwich and tofu different?

Cheese sandwich is higher in phosphorus, vitamin B2, vitamin B3, vitamin B1, vitamin B6, and selenium; however, tofu is richer in calcium and copper.
Daily need coverage for calcium for tofu is 48% higher.
Cheese sandwich contains 60 times more sodium than tofu. While cheese sandwich contains 839mg of sodium, tofu contains only 14mg.
Tofu has a lower glycemic index (15) than cheese sandwich (54).

Crackers, wheat, sandwich, with cheese filling and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cheese sandwich

Tofu

Contains more PotassiumPotassium	+29.1%
Contains more PhosphorusPhosphorus	+101.1%
Contains more SeleniumSelenium	+39.7%

Contains more CalciumCalcium	+234.8%
Contains more CopperCopper	+136.3%
Contains more ZincZinc	+80.5%
Contains less SodiumSodium	-98.3%

~equal in Magnesium ~58mg

~equal in Iron ~2.66mg

~equal in Manganese ~1.181mg

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.

Cheese sandwich

Tofu

Contains more Vitamin CVitamin C	+650%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+126.6%
Contains more Vitamin B2Vitamin B2	+318.6%
Contains more Vitamin B3Vitamin B3	+736%
Contains more Vitamin B5Vitamin B5	+367.7%
Contains more Vitamin B6Vitamin B6	+183.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+120.7%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	204mg	683mg	48%
Sodium	839mg	14mg	36%
Polyunsaturated fat	9.166g	4.921g	28%
Phosphorus	382mg	190mg	27%
Fats	25g	8.72g	25%
Vitamin B2	0.427mg	0.102mg	25%
Copper	0.16mg	0.378mg	24%
Monounsaturated fat	10.351g	1.925g	21%
Calories	497kcal	144kcal	18%
Carbs	58.2g	2.78g	18%
Vitamin B3	3.185mg	0.381mg	18%
Vitamin B1	0.358mg	0.158mg	17%
Protein	9.8g	17.27g	15%
Selenium	24.3µg	17.4µg	13%
Saturated fat	4.129g	1.261g	13%
Vitamin B6	0.261mg	0.092mg	13%
Vitamin B5	0.622mg	0.133mg	10%
Folate	64µg	29µg	9%
Zinc	0.87mg	1.57mg	6%
Vitamin B12	0.12µg	0µg	5%
Manganese	1.083mg	1.181mg	4%
Fiber	3.1g	2.3g	3%
Cholesterol	7mg	0mg	2%
Vitamin A	21µg		2%
Potassium	306mg	237mg	2%
Magnesium	54mg	58mg	1%
Iron	2.62mg	2.66mg	1%
Vitamin C	1.5mg	0.2mg	1%
Net carbs	55.1g	0.48g	N/A
Tryptophan	0.13mg	0.235mg	0%
Threonine	0.298mg	0.785mg	0%
Isoleucine	0.383mg	0.849mg	0%
Leucine	0.698mg	1.392mg	0%
Lysine	0.344mg	0.883mg	0%
Methionine	0.167mg	0.211mg	0%
Phenylalanine	0.472mg	0.835mg	0%
Valine	0.438mg	0.87mg	0%
Histidine	0.219mg	0.431mg	0%