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  6. Cheesecake vs. Tofu

Cheesecake vs. Tofu — In-Depth Nutrition Comparison

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The main differences between cheesecake and tofu

  • Cheesecake is richer in vitamin B2, vitamin B5, and vitamin A, yet tofu is richer in iron, calcium, manganese, and copper.
  • Daily need coverage for iron for tofu is 59% higher.
  • Tofu has a lower glycemic index than cheesecake.

Food types used in this article are Cheesecake commercially prepared and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Cheesecake vs Tofu infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 15% 7.9% 24% 6.7% 14% 40% 57% 18% 28%
Tofu
Tofu
9
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 MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +586.3%
Contains more PotassiumPotassium +34.4%
Contains more IronIron +750.8%
Contains more CopperCopper +865%
Contains more ZincZinc +56.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +332.1%
Contains more SeleniumSelenium +71.2%
~equal in Phosphorus ~97mg

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.
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 1.3% 53% 11% 7.5% 7% 45% 3.7% 34% 12% 21% 11% 14% 25%
Tofu
Tofu
1
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% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +271.2%
Contains more Vitamin B5Vitamin B5 +739.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +83.3%
Contains more FolateFolate +20%
Contains more CholineCholine +59.4%
Contains more Vitamin B1Vitamin B1 +189.3%
~equal in Vitamin B3 ~0.195mg
~equal in Vitamin B6 ~0.047mg

All nutrients comparison - raw data values

Nutrient Cheesecake Tofu DV% diff.
Iron 0.63mg 5.36mg 59%
Saturated fat 9.921g 0.691g 42%
Calcium 51mg 350mg 30%
Fats 22.5g 4.78g 27%
Manganese 0.14mg 0.605mg 20%
Sodium 438mg 7mg 19%
Monounsaturated fat 8.634g 1.056g 19%
Copper 0.02mg 0.193mg 19%
Cholesterol 55mg 0mg 18%
Vitamin A 159µg 18%
Calories 321kcal 76kcal 12%
Vitamin B2 0.193mg 0.052mg 11%
Vitamin B5 0.571mg 0.068mg 10%
Carbs 25.5g 1.87g 8%
Polyunsaturated fat 1.602g 2.699g 7%
Vitamin B12 0.17µg 0µg 7%
Selenium 5.2µg 8.9µg 7%
Magnesium 11mg 30mg 5%
Protein 5.5g 8.08g 5%
Vitamin E 0.56mg 0.01mg 4%
Vitamin B1 0.028mg 0.081mg 4%
Choline 45.9mg 28.8mg 3%
Vitamin D 0.5µg 0µg 3%
Zinc 0.51mg 0.8mg 3%
Vitamin D 18IU 0IU 2%
Vitamin K 4.4µg 2.4µg 2%
Folate 18µg 15µg 1%
Phosphorus 93mg 97mg 1%
Potassium 90mg 121mg 1%
Vitamin C 0.4mg 0.1mg 0%
Net carbs 25.1g 1.57g N/A
Sugar 21.8g 0.62g N/A
Fiber 0.4g 0.3g 0%
Vitamin B3 0.195mg 0.195mg 0%
Vitamin B6 0.052mg 0.047mg 0%
Tryptophan 0.064mg 0.12mg 0%
Threonine 0.222mg 0.402mg 0%
Isoleucine 0.281mg 0.435mg 0%
Leucine 0.464mg 0.713mg 0%
Lysine 0.372mg 0.452mg 0%
Methionine 0.136mg 0.108mg 0%
Phenylalanine 0.258mg 0.428mg 0%
Valine 0.314mg 0.446mg 0%
Histidine 0.133mg 0.221mg 0%
Omega-3 - DHA 0.005g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Tofu
Tofu
2
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 FatsFats +370.7%
Contains more CarbsCarbs +1263.6%
Contains more OtherOther +25%
Contains more ProteinProtein +46.9%
Contains more WaterWater +85.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 43% 8%
Saturated fat: Sat. Fat 9.921 g
Monounsaturated fat: Mono. Fat 8.634 g
Polyunsaturated fat: Poly. Fat 1.602 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 +717.6%
Contains less Sat. FatSaturated fat -93%
Contains more Poly. FatPolyunsaturated fat +68.5%

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. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.