Feta vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between feta and tofu
- Feta is higher in vitamin B12, vitamin B2, vitamin B6, and phosphorus, yet tofu is higher in manganese, copper, and iron.
- Feta covers your daily vitamin B12 needs 70% more than tofu.
- The glycemic index of tofu is lower.
Food varieties used in this article are Cheese, feta and Tofu, raw, firm, prepared with calcium sulfate.
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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 ZincZinc | +83.4% |
| Contains more PhosphorusPhosphorus | +77.4% |
| Contains more MagnesiumMagnesium | +205.3% |
| Contains more CalciumCalcium | +38.5% |
| Contains more PotassiumPotassium | +282.3% |
| Contains more IronIron | +309.2% |
| Contains more CopperCopper | +1081.3% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +4117.9% |
| Contains more SeleniumSelenium | +16% |
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 | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +727.5% |
| Contains more Vitamin B3Vitamin B3 | +160.1% |
| Contains more Vitamin B5Vitamin B5 | +627.1% |
| Contains more Vitamin B6Vitamin B6 | +360.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.69µg | 0µg | 70% |
| Saturated fat | 14.946g | 1.261g | 62% |
| Vitamin B2 | 0.844mg | 0.102mg | 57% |
| Manganese | 0.028mg | 1.181mg | 50% |
| Sodium | 917mg | 14mg | 39% |
| Copper | 0.032mg | 0.378mg | 38% |
| Cholesterol | 89mg | 0mg | 30% |
| Polyunsaturated fat | 0.591g | 4.921g | 29% |
| Vitamin B6 | 0.424mg | 0.092mg | 26% |
| Iron | 0.65mg | 2.66mg | 25% |
| Phosphorus | 337mg | 190mg | 21% |
| Calcium | 493mg | 683mg | 19% |
| Fats | 21.28g | 8.72g | 19% |
| Vitamin B5 | 0.967mg | 0.133mg | 17% |
| Vitamin A | 125µg | 14% | |
| Zinc | 2.88mg | 1.57mg | 12% |
| Fiber | 0g | 2.3g | 9% |
| Magnesium | 19mg | 58mg | 9% |
| Monounsaturated fat | 4.623g | 1.925g | 7% |
| Calories | 264kcal | 144kcal | 6% |
| Protein | 14.21g | 17.27g | 6% |
| Potassium | 62mg | 237mg | 5% |
| Vitamin B3 | 0.991mg | 0.381mg | 4% |
| Selenium | 15µg | 17.4µg | 4% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0.4µg | 0µg | 2% |
| Vitamin D | 16IU | 0IU | 2% |
| Vitamin K | 1.8µg | 2% | |
| Vitamin E | 0.18mg | 1% | |
| Folate | 32µg | 29µg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Carbs | 4.09g | 2.78g | 0% |
| Net carbs | 4.09g | 0.48g | N/A |
| Sugar | 4.09g | N/A | |
| Vitamin B1 | 0.154mg | 0.158mg | 0% |
| Tryptophan | 0.2mg | 0.235mg | 0% |
| Threonine | 0.637mg | 0.785mg | 0% |
| Isoleucine | 0.803mg | 0.849mg | 0% |
| Leucine | 1.395mg | 1.392mg | 0% |
| Lysine | 1.219mg | 0.883mg | 0% |
| Methionine | 0.368mg | 0.211mg | 0% |
| Phenylalanine | 0.675mg | 0.835mg | 0% |
| Valine | 1.065mg | 0.87mg | 0% |
| Histidine | 0.397mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +144% |
| Contains more CarbsCarbs | +47.1% |
| Contains more OtherOther | +271.4% |
| Contains more ProteinProtein | +21.5% |
| Contains more WaterWater | +26.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +140.2% |
| Contains less Sat. FatSaturated fat | -91.6% |
| Contains more Poly. FatPolyunsaturated fat | +732.7% |
