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Cheese vs Tofu - In-Depth Nutrition Comparison

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What are the main differences between Cheese and Tofu?

  • Cheese is richer in Phosphorus, Vitamin B12, Calcium, Selenium, Vitamin B2, and Zinc, while Tofu is higher in Iron.
  • Cheese's daily need coverage for Saturated Fat is 91% higher.
  • Tofu is lower in Cholesterol.

We used Cheese, cheddar and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
Cheese
3
:
5
Tofu
Tofu
Contains more Calcium +102.9%
Contains more Phosphorus +369.1%
Contains more Zinc +355%
Contains more Iron +3728.6%
Contains more Magnesium +11.1%
Contains more Potassium +59.2%
Contains less Sodium -98.9%
Contains more Copper +543.3%
Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 201% 22% 42% 11% 1% 22% 65%
Contains more Calcium +102.9%
Contains more Phosphorus +369.1%
Contains more Zinc +355%
Contains more Iron +3728.6%
Contains more Magnesium +11.1%
Contains more Potassium +59.2%
Contains less Sodium -98.9%
Contains more Copper +543.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
Cheese
8
:
3
Tofu
Tofu
Contains more Vitamin A +1361.2%
Contains more Vitamin E +7000%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +723.1%
Contains more Vitamin B5 +502.9%
Contains more Vitamin B6 +40.4%
Contains more Folate +80%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B3 +230.5%
Equal in Vitamin K - 2.4
Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +1361.2%
Contains more Vitamin E +7000%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +723.1%
Contains more Vitamin B5 +502.9%
Contains more Vitamin B6 +40.4%
Contains more Folate +80%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B3 +230.5%
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
:
1
Tofu
Tofu
Contains more Protein +183%
Contains more Fats +596.9%
Contains more Carbs +65.2%
Contains more Other +415.3%
Contains more Water +128.4%
Cheese
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
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 Protein +183%
Contains more Fats +596.9%
Contains more Carbs +65.2%
Contains more Other +415.3%
Contains more Water +128.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +775.6%
Contains less Saturated Fat -96.3%
Contains more Polyunsaturated fat +89.9%
Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +775.6%
Contains less Saturated Fat -96.3%
Contains more Polyunsaturated fat +89.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cheese Tofu
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cheese Tofu Opinion
Net carbs 3.09g 1.57g Cheese
Protein 22.87g 8.08g Cheese
Fats 33.31g 4.78g Cheese
Carbs 3.09g 1.87g Cheese
Calories 404kcal 76kcal Cheese
Sugar 0.48g 0.62g Cheese
Fiber 0g 0.3g Tofu
Calcium 710mg 350mg Cheese
Iron 0.14mg 5.36mg Tofu
Magnesium 27mg 30mg Tofu
Phosphorus 455mg 97mg Cheese
Potassium 76mg 121mg Tofu
Sodium 653mg 7mg Tofu
Zinc 3.64mg 0.8mg Cheese
Copper 0.03mg 0.193mg Tofu
Vitamin A 1242IU 85IU Cheese
Vitamin A RAE 330µg Cheese
Vitamin E 0.71mg 0.01mg Cheese
Vitamin D 24IU 0IU Cheese
Vitamin D 0.6µg 0µg Cheese
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.029mg 0.081mg Tofu
Vitamin B2 0.428mg 0.052mg Cheese
Vitamin B3 0.059mg 0.195mg Tofu
Vitamin B5 0.41mg 0.068mg Cheese
Vitamin B6 0.066mg 0.047mg Cheese
Folate 27µg 15µg Cheese
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg 2.4µg
Tryptophan 0.547mg 0.12mg Cheese
Threonine 1.044mg 0.402mg Cheese
Isoleucine 1.206mg 0.435mg Cheese
Leucine 1.939mg 0.713mg Cheese
Lysine 1.025mg 0.452mg Cheese
Methionine 0.547mg 0.108mg Cheese
Phenylalanine 1.074mg 0.428mg Cheese
Valine 1.404mg 0.446mg Cheese
Histidine 0.547mg 0.221mg Cheese
Cholesterol 99mg 0mg Tofu
Trans Fat 0.917g 0g Tofu
Saturated Fat 18.867g 0.691g Tofu
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DPA 0.017g 0g Cheese
Monounsaturated Fat 9.246g 1.056g Cheese
Polyunsaturated fat 1.421g 2.699g Tofu
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 Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Cheese
6%
Tofu
Minerals Daily Need Coverage Score
79%
Cheese
58%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 646mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 18.176g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 0.14g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.