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.
- Tofu has a higher glycemic index (15) than cheese (0).
We used Cheese, cheddar and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.
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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 CalciumCalcium | +102.9% |
| Contains more ZincZinc | +355% |
| Contains more PhosphorusPhosphorus | +369.1% |
| Contains more SeleniumSelenium | +220.2% |
| Contains more MagnesiumMagnesium | +11.1% |
| Contains more PotassiumPotassium | +59.2% |
| Contains more IronIron | +3728.6% |
| Contains more CopperCopper | +543.3% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +2140.7% |
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 | +7000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +723.1% |
| Contains more Vitamin B5Vitamin B5 | +502.9% |
| Contains more Vitamin B6Vitamin B6 | +40.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +80% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +179.3% |
| Contains more Vitamin B3Vitamin B3 | +230.5% |
| Contains more CholineCholine | +74.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +183% |
| Contains more FatsFats | +596.9% |
| Contains more CarbsCarbs | +65.2% |
| Contains more OtherOther | +415.3% |
| Contains more WaterWater | +128.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +775.6% |
| Contains less Sat. FatSaturated fat | -96.3% |
| Contains more Poly. FatPolyunsaturated fat | +89.9% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 18.867g | 0.691g | 83% |
| Iron | 0.14mg | 5.36mg | 65% |
| Phosphorus | 455mg | 97mg | 51% |
| Vitamin B12 | 1.1µg | 0µg | 46% |
| Fats | 33.31g | 4.78g | 44% |
| Vitamin A | 330µg | 37% | |
| Selenium | 28.5µg | 8.9µg | 36% |
| Calcium | 710mg | 350mg | 36% |
| Cholesterol | 99mg | 0mg | 33% |
| Protein | 22.87g | 8.08g | 30% |
| Vitamin B2 | 0.428mg | 0.052mg | 29% |
| Sodium | 653mg | 7mg | 28% |
| Zinc | 3.64mg | 0.8mg | 26% |
| Manganese | 0.027mg | 0.605mg | 25% |
| Monounsaturated fat | 9.246g | 1.056g | 20% |
| Copper | 0.03mg | 0.193mg | 18% |
| Calories | 404kcal | 76kcal | 16% |
| Polyunsaturated fat | 1.421g | 2.699g | 9% |
| Vitamin B5 | 0.41mg | 0.068mg | 7% |
| Vitamin E | 0.71mg | 0.01mg | 5% |
| Vitamin B1 | 0.029mg | 0.081mg | 4% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Vitamin D | 24IU | 0IU | 3% |
| Folate | 27µg | 15µg | 3% |
| Choline | 16.5mg | 28.8mg | 2% |
| Fiber | 0g | 0.3g | 1% |
| Potassium | 76mg | 121mg | 1% |
| Magnesium | 27mg | 30mg | 1% |
| Vitamin B3 | 0.059mg | 0.195mg | 1% |
| Vitamin B6 | 0.066mg | 0.047mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 3.09g | 1.57g | N/A |
| Carbs | 3.09g | 1.87g | 0% |
| Sugar | 0.48g | 0.62g | N/A |
| Vitamin K | 2.4µg | 2.4µg | 0% |
| Trans fat | 0.917g | 0g | N/A |
| Tryptophan | 0.547mg | 0.12mg | 0% |
| Threonine | 1.044mg | 0.402mg | 0% |
| Isoleucine | 1.206mg | 0.435mg | 0% |
| Leucine | 1.939mg | 0.713mg | 0% |
| Lysine | 1.025mg | 0.452mg | 0% |
| Methionine | 0.547mg | 0.108mg | 0% |
| Phenylalanine | 1.074mg | 0.428mg | 0% |
| Valine | 1.404mg | 0.446mg | 0% |
| Histidine | 0.547mg | 0.221mg | 0% |
| Omega-3 - EPA | 0.01g | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - DPA | 0.017g | 0g | 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%
6%
Minerals Daily Need Coverage Score
79%
59%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 646mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 18.176g)
Which food is cheaper?
Tofu is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese is lower in Sugar (difference - 0.14g)
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Cheese is relatively richer in vitamins
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.