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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 B12, yet Tofu is richer in Iron, Calcium, Manganese, and Copper.
  • Daily need coverage for Iron from Tofu is 59% higher.

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

Infographic

Cheesecake 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.
Cheesecake
Cheesecake
0
:
10
Tofu
Tofu
Contains more Calcium +586.3%
Contains more Iron +750.8%
Contains more Magnesium +172.7%
Contains more Potassium +34.4%
Contains less Sodium -98.4%
Contains more Zinc +56.9%
Contains more Copper +865%
Contains more Manganese +332.1%
Contains more Selenium +71.2%
Equal in Phosphorus - 97
Cheesecake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 24% 8% 40% 8% 58% 14% 7% 19% 29%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Calcium +586.3%
Contains more Iron +750.8%
Contains more Magnesium +172.7%
Contains more Potassium +34.4%
Contains less Sodium -98.4%
Contains more Zinc +56.9%
Contains more Copper +865%
Contains more Manganese +332.1%
Contains more Selenium +71.2%
Equal in Phosphorus - 97

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.
Cheesecake
Cheesecake
10
:
1
Tofu
Tofu
Contains more Vitamin A +543.5%
Contains more Vitamin E +5500%
Contains more Vitamin D +∞%
Contains more Vitamin C +300%
Contains more Vitamin B2 +271.2%
Contains more Vitamin B5 +739.7%
Contains more Vitamin B6 +10.6%
Contains more Folate +20%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +83.3%
Contains more Vitamin B1 +189.3%
Equal in Vitamin B3 - 0.195
Equal in Vitamin B6 - 0.047
Cheesecake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 12% 15% 2% 7% 45% 4% 35% 12% 14% 22% 11%
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 +543.5%
Contains more Vitamin E +5500%
Contains more Vitamin D +∞%
Contains more Vitamin C +300%
Contains more Vitamin B2 +271.2%
Contains more Vitamin B5 +739.7%
Contains more Vitamin B6 +10.6%
Contains more Folate +20%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +83.3%
Contains more Vitamin B1 +189.3%
Equal in Vitamin B3 - 0.195
Equal in Vitamin B6 - 0.047

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheesecake
Cheesecake
3
:
2
Tofu
Tofu
Contains more Fats +370.7%
Contains more Carbs +1263.6%
Contains more Other +25%
Contains more Protein +46.9%
Contains more Water +85.4%
Cheesecake
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
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 Fats +370.7%
Contains more Carbs +1263.6%
Contains more Other +25%
Contains more Protein +46.9%
Contains more Water +85.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheesecake
Cheesecake
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +717.6%
Contains less Saturated Fat -93%
Contains more Polyunsaturated fat +68.5%
Cheesecake
49% 43% 8%
Saturated Fat: 9.921 g
Monounsaturated Fat: 8.634 g
Polyunsaturated fat: 1.602 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +717.6%
Contains less Saturated Fat -93%
Contains more Polyunsaturated fat +68.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheesecake Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cheesecake Tofu Opinion
Net carbs 25.1g 1.57g Cheesecake
Protein 5.5g 8.08g Tofu
Fats 22.5g 4.78g Cheesecake
Carbs 25.5g 1.87g Cheesecake
Calories 321kcal 76kcal Cheesecake
Sugar 21.8g 0.62g Tofu
Fiber 0.4g 0.3g Cheesecake
Calcium 51mg 350mg Tofu
Iron 0.63mg 5.36mg Tofu
Magnesium 11mg 30mg Tofu
Phosphorus 93mg 97mg Tofu
Potassium 90mg 121mg Tofu
Sodium 438mg 7mg Tofu
Zinc 0.51mg 0.8mg Tofu
Copper 0.02mg 0.193mg Tofu
Manganese 0.14mg 0.605mg Tofu
Selenium 5.2µg 8.9µg Tofu
Vitamin A 547IU 85IU Cheesecake
Vitamin A RAE 159µg Cheesecake
Vitamin E 0.56mg 0.01mg Cheesecake
Vitamin D 18IU 0IU Cheesecake
Vitamin D 0.5µg 0µg Cheesecake
Vitamin C 0.4mg 0.1mg Cheesecake
Vitamin B1 0.028mg 0.081mg Tofu
Vitamin B2 0.193mg 0.052mg Cheesecake
Vitamin B3 0.195mg 0.195mg
Vitamin B5 0.571mg 0.068mg Cheesecake
Vitamin B6 0.052mg 0.047mg Cheesecake
Folate 18µg 15µg Cheesecake
Vitamin B12 0.17µg 0µg Cheesecake
Vitamin K 4.4µg 2.4µg Cheesecake
Tryptophan 0.064mg 0.12mg Tofu
Threonine 0.222mg 0.402mg Tofu
Isoleucine 0.281mg 0.435mg Tofu
Leucine 0.464mg 0.713mg Tofu
Lysine 0.372mg 0.452mg Tofu
Methionine 0.136mg 0.108mg Cheesecake
Phenylalanine 0.258mg 0.428mg Tofu
Valine 0.314mg 0.446mg Tofu
Histidine 0.133mg 0.221mg Tofu
Cholesterol 55mg 0mg Tofu
Saturated Fat 9.921g 0.691g Tofu
Omega-3 - DHA 0.005g 0g Cheesecake
Monounsaturated Fat 8.634g 1.056g Cheesecake
Polyunsaturated fat 1.602g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheesecake 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
17%
Cheesecake
6%
Tofu
Minerals Daily Need Coverage Score
22%
Cheesecake
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 21.18g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 431mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 9.23g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Cheesecake
Cheesecake is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.