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  6. Cheese vs. Tofu

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cheese
Cheese
4
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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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.
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 0.33% 5.1% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +1361.2%
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%
~equal in Vitamin K ~2.4µg

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
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 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
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 0.691 g
Monounsaturated Fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
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.
Cheese Tofu
Lower in Cholesterol ok
Lower in Sodium 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
Calories 404kcal 76kcal Cheese
Protein 22.87g 8.08g Cheese
Fats 33.31g 4.78g Cheese
Vitamin C 0mg 0.1mg Tofu
Net carbs 3.09g 1.57g Cheese
Carbs 3.09g 1.87g Cheese
Cholesterol 99mg 0mg Tofu
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 30mg Tofu
Calcium 710mg 350mg Cheese
Potassium 76mg 121mg Tofu
Iron 0.14mg 5.36mg Tofu
Sugar 0.48g 0.62g Cheese
Fiber 0g 0.3g Tofu
Copper 0.03mg 0.193mg Tofu
Zinc 3.64mg 0.8mg Cheese
Phosphorus 455mg 97mg Cheese
Sodium 653mg 7mg Tofu
Vitamin A 1242IU 85IU Cheese
Vitamin A 330µg Cheese
Vitamin E 0.71mg 0.01mg Cheese
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 0.605mg Tofu
Selenium 28.5µg 8.9µg Cheese
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
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg 2.4µg
Folate 27µg 15µg Cheese
Trans Fat 0.917g 0g Tofu
Choline 16.5mg 28.8mg Tofu
Saturated Fat 18.867g 0.691g Tofu
Monounsaturated Fat 9.246g 1.056g Cheese
Polyunsaturated fat 1.421g 2.699g Tofu
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
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - DPA 0.017g 0g 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

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
7%
Tofu
Minerals Daily Need Coverage Score
79%
Cheese
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 646mg)
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

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/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.