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Cheddar Cheese vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between Cheddar Cheese and Tofu?

  • Cheddar Cheese is richer in Phosphorus, Vitamin B12, Calcium, Selenium, Vitamin B2, and Zinc, while Tofu is higher in Iron.
  • Cheddar 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

Cheddar 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.
Contains more Calcium +102.9%
Contains more Phosphorus +369.1%
Contains more Zinc +355%
Contains more Selenium +220.2%
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%
Contains more Manganese +2140.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Calcium +102.9%
Contains more Phosphorus +369.1%
Contains more Zinc +355%
Contains more Selenium +220.2%
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%
Contains more Manganese +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.
:
3
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
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%
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
Contains more Protein +183%
Contains more Fats +596.9%
Contains more Carbs +65.2%
Contains more Other +415.3%
Contains more Water +128.4%
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
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
Contains more Monounsaturated Fat +775.6%
Contains less Saturated Fat -96.3%
Contains more Polyunsaturated fat +89.9%
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheddar 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 Cheddar Cheese Tofu Opinion
Net carbs 3.09g 1.57g Cheddar Cheese
Protein 22.87g 8.08g Cheddar Cheese
Fats 33.31g 4.78g Cheddar Cheese
Carbs 3.09g 1.87g Cheddar Cheese
Calories 404kcal 76kcal Cheddar Cheese
Sugar 0.48g 0.62g Cheddar Cheese
Fiber 0g 0.3g Tofu
Calcium 710mg 350mg Cheddar Cheese
Iron 0.14mg 5.36mg Tofu
Magnesium 27mg 30mg Tofu
Phosphorus 455mg 97mg Cheddar Cheese
Potassium 76mg 121mg Tofu
Sodium 653mg 7mg Tofu
Zinc 3.64mg 0.8mg Cheddar Cheese
Copper 0.03mg 0.193mg Tofu
Manganese 0.027mg 0.605mg Tofu
Selenium 28.5µg 8.9µg Cheddar Cheese
Vitamin A 1242IU 85IU Cheddar Cheese
Vitamin A RAE 330µg Cheddar Cheese
Vitamin E 0.71mg 0.01mg Cheddar Cheese
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.029mg 0.081mg Tofu
Vitamin B2 0.428mg 0.052mg Cheddar Cheese
Vitamin B3 0.059mg 0.195mg Tofu
Vitamin B5 0.41mg 0.068mg Cheddar Cheese
Vitamin B6 0.066mg 0.047mg Cheddar Cheese
Folate 27µg 15µg Cheddar Cheese
Vitamin B12 1.1µg 0µg Cheddar Cheese
Vitamin K 2.4µg 2.4µg
Tryptophan 0.547mg 0.12mg Cheddar Cheese
Threonine 1.044mg 0.402mg Cheddar Cheese
Isoleucine 1.206mg 0.435mg Cheddar Cheese
Leucine 1.939mg 0.713mg Cheddar Cheese
Lysine 1.025mg 0.452mg Cheddar Cheese
Methionine 0.547mg 0.108mg Cheddar Cheese
Phenylalanine 1.074mg 0.428mg Cheddar Cheese
Valine 1.404mg 0.446mg Cheddar Cheese
Histidine 0.547mg 0.221mg Cheddar Cheese
Cholesterol 99mg 0mg Tofu
Trans Fat 0.917g 0g Tofu
Saturated Fat 18.867g 0.691g Tofu
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 1.056g Cheddar Cheese
Polyunsaturated fat 1.421g 2.699g Tofu
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar 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 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%
Cheddar Cheese
6%
Tofu
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
59%
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?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 0.14g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Cheddar Cheese
Cheddar 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

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. Cheddar 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.