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Cheese vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between Cheese and Tofu

  • Cheese is higher in Vitamin B12, Phosphorus, Vitamin B2, and Selenium, yet Tofu is higher in Manganese, Copper, and Iron.
  • Cheese covers your daily Saturated Fat needs 88% more than Tofu.
  • The amount of Cholesterol in Tofu is lower.

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

Infographic

Cheese 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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Tofu
Tofu
6
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 +131.8%
Contains more PhosphorusPhosphorus +139.5%
Contains more SeleniumSelenium +63.8%
Contains more MagnesiumMagnesium +114.8%
Contains more PotassiumPotassium +211.8%
Contains more IronIron +1800%
Contains more CopperCopper +1160%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +4274.1%
~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.
Cheese
Cheese
8
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Tofu
Tofu
4
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 +648.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +319.6%
Contains more Vitamin B5Vitamin B5 +208.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +444.8%
Contains more Vitamin B3Vitamin B3 +545.8%
Contains more Vitamin B6Vitamin B6 +39.4%
~equal in Folate ~29µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Tofu
Tofu
1
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 +32.4%
Contains more FatsFats +282%
Contains more OtherOther +165%
Contains more WaterWater +88.6%
~equal in Carbs ~2.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +380.3%
Contains less Sat. FatSaturated Fat -93.3%
Contains more Poly. FatPolyunsaturated fat +246.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese Tofu
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cheese Tofu Opinion
Calories 404kcal 144kcal Cheese
Protein 22.87g 17.27g Cheese
Fats 33.31g 8.72g Cheese
Vitamin C 0mg 0.2mg Tofu
Net carbs 3.09g 0.48g Cheese
Carbs 3.09g 2.78g Cheese
Cholesterol 99mg 0mg Tofu
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 58mg Tofu
Calcium 710mg 683mg Cheese
Potassium 76mg 237mg Tofu
Iron 0.14mg 2.66mg Tofu
Sugar 0.48g Tofu
Fiber 0g 2.3g Tofu
Copper 0.03mg 0.378mg Tofu
Zinc 3.64mg 1.57mg Cheese
Phosphorus 455mg 190mg Cheese
Sodium 653mg 14mg Tofu
Vitamin A 1242IU 166IU Cheese
Vitamin A 330µg Cheese
Vitamin E 0.71mg Cheese
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 1.181mg Tofu
Selenium 28.5µg 17.4µg Cheese
Vitamin B1 0.029mg 0.158mg Tofu
Vitamin B2 0.428mg 0.102mg Cheese
Vitamin B3 0.059mg 0.381mg Tofu
Vitamin B5 0.41mg 0.133mg Cheese
Vitamin B6 0.066mg 0.092mg Tofu
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg Cheese
Folate 27µg 29µg Tofu
Trans Fat 0.917g 0g Tofu
Choline 16.5mg Cheese
Saturated Fat 18.867g 1.261g Tofu
Monounsaturated Fat 9.246g 1.925g Cheese
Polyunsaturated fat 1.421g 4.921g Tofu
Tryptophan 0.547mg 0.235mg Cheese
Threonine 1.044mg 0.785mg Cheese
Isoleucine 1.206mg 0.849mg Cheese
Leucine 1.939mg 1.392mg Cheese
Lysine 1.025mg 0.883mg Cheese
Methionine 0.547mg 0.211mg Cheese
Phenylalanine 1.074mg 0.835mg Cheese
Valine 1.404mg 0.87mg Cheese
Histidine 0.547mg 0.431mg Cheese
Omega-3 - EPA 0.01g Cheese
Omega-3 - DHA 0.001g Cheese
Omega-3 - DPA 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese 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
33%
Cheese
10%
Tofu
Minerals Daily Need Coverage Score
79%
Cheese
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 639mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 17.606g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 15)
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.