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  6. Cheese sandwich vs. Tofu

Cheese sandwich vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and tofu

  • Cheese sandwich has more phosphorus, vitamin B2, selenium, vitamin B1, manganese, vitamin B3, and vitamin B6; however, tofu is richer in iron.
  • Cheese sandwich covers your daily phosphorus needs 41% more than tofu.
  • Tofu has 120 times less sodium than cheese sandwich. Cheese sandwich has 839mg of sodium, while tofu has 7mg.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Tofu
Tofu
4
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 MagnesiumMagnesium +80%
Contains more PotassiumPotassium +152.9%
Contains more PhosphorusPhosphorus +293.8%
Contains more ManganeseManganese +79%
Contains more SeleniumSelenium +173%
Contains more CalciumCalcium +71.6%
Contains more IronIron +104.6%
Contains more CopperCopper +20.6%
Contains less SodiumSodium -99.2%
~equal in Zinc ~0.8mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Tofu
Tofu
3
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +342%
Contains more Vitamin B2Vitamin B2 +721.2%
Contains more Vitamin B3Vitamin B3 +1533.3%
Contains more Vitamin B5Vitamin B5 +814.7%
Contains more Vitamin B6Vitamin B6 +455.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +326.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Tofu DV% diff.
Polyunsaturated fat 9.166g 2.699g 43%
Phosphorus 382mg 97mg 41%
Sodium 839mg 7mg 36%
Iron 2.62mg 5.36mg 34%
Fats 25g 4.78g 31%
Vitamin B2 0.427mg 0.052mg 29%
Selenium 24.3µg 8.9µg 28%
Vitamin B1 0.358mg 0.081mg 23%
Monounsaturated fat 10.351g 1.056g 23%
Manganese 1.083mg 0.605mg 21%
Calories 497kcal 76kcal 21%
Carbs 58.2g 1.87g 19%
Vitamin B3 3.185mg 0.195mg 19%
Saturated fat 4.129g 0.691g 16%
Vitamin B6 0.261mg 0.047mg 16%
Calcium 204mg 350mg 15%
Folate 64µg 15µg 12%
Fiber 3.1g 0.3g 11%
Vitamin B5 0.622mg 0.068mg 11%
Magnesium 54mg 30mg 6%
Choline 28.8mg 5%
Vitamin B12 0.12µg 0µg 5%
Potassium 306mg 121mg 5%
Copper 0.16mg 0.193mg 4%
Protein 9.8g 8.08g 3%
Cholesterol 7mg 0mg 2%
Vitamin C 1.5mg 0.1mg 2%
Vitamin A 21µg 2%
Vitamin K 2.4µg 2%
Zinc 0.87mg 0.8mg 1%
Net carbs 55.1g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.13mg 0.12mg 0%
Threonine 0.298mg 0.402mg 0%
Isoleucine 0.383mg 0.435mg 0%
Leucine 0.698mg 0.713mg 0%
Lysine 0.344mg 0.452mg 0%
Methionine 0.167mg 0.108mg 0%
Phenylalanine 0.472mg 0.428mg 0%
Valine 0.438mg 0.446mg 0%
Histidine 0.219mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +21.3%
Contains more FatsFats +423%
Contains more CarbsCarbs +3012.3%
Contains more OtherOther +427.8%
Contains more WaterWater +2542.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Tofu
Tofu
1
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 +880.2%
Contains more Poly. FatPolyunsaturated fat +239.6%
Contains less Sat. FatSaturated fat -83.3%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.