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.
- The glycemic index of cheese is lower.
Food varieties used in this article are Cheese, cheddar and Tofu, raw, firm, prepared with calcium sulfate.
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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.
| 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% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 18.867g | 1.261g | 80% |
| Manganese | 0.027mg | 1.181mg | 50% |
| Vitamin B12 | 1.1µg | 0µg | 46% |
| Copper | 0.03mg | 0.378mg | 39% |
| Fats | 33.31g | 8.72g | 38% |
| Phosphorus | 455mg | 190mg | 38% |
| Vitamin A | 330µg | 37% | |
| Cholesterol | 99mg | 0mg | 33% |
| Iron | 0.14mg | 2.66mg | 32% |
| Sodium | 653mg | 14mg | 28% |
| Vitamin B2 | 0.428mg | 0.102mg | 25% |
| Polyunsaturated fat | 1.421g | 4.921g | 23% |
| Selenium | 28.5µg | 17.4µg | 20% |
| Zinc | 3.64mg | 1.57mg | 19% |
| Monounsaturated fat | 9.246g | 1.925g | 18% |
| Calories | 404kcal | 144kcal | 13% |
| Protein | 22.87g | 17.27g | 11% |
| Vitamin B1 | 0.029mg | 0.158mg | 11% |
| Fiber | 0g | 2.3g | 9% |
| Magnesium | 27mg | 58mg | 7% |
| Vitamin B5 | 0.41mg | 0.133mg | 6% |
| Potassium | 76mg | 237mg | 5% |
| Vitamin E | 0.71mg | 5% | |
| Vitamin D | 24IU | 0IU | 3% |
| Choline | 16.5mg | 3% | |
| Calcium | 710mg | 683mg | 3% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Vitamin B3 | 0.059mg | 0.381mg | 2% |
| Vitamin B6 | 0.066mg | 0.092mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Folate | 27µg | 29µg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Carbs | 3.09g | 2.78g | 0% |
| Net carbs | 3.09g | 0.48g | N/A |
| Sugar | 0.48g | N/A | |
| Trans fat | 0.917g | 0g | N/A |
| Tryptophan | 0.547mg | 0.235mg | 0% |
| Threonine | 1.044mg | 0.785mg | 0% |
| Isoleucine | 1.206mg | 0.849mg | 0% |
| Leucine | 1.939mg | 1.392mg | 0% |
| Lysine | 1.025mg | 0.883mg | 0% |
| Methionine | 0.547mg | 0.211mg | 0% |
| Phenylalanine | 1.074mg | 0.835mg | 0% |
| Valine | 1.404mg | 0.87mg | 0% |
| Histidine | 0.547mg | 0.431mg | 0% |
| Omega-3 - EPA | 0.01g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - DPA | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
9%
Minerals Daily Need Coverage Score
79%
87%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 639mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 17.606g)
Which food is cheaper?
Tofu is cheaper (difference - $2)
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 15)
Which food is richer in minerals?
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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?
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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.