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  6. Feta vs. Tofu

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 amount of cholesterol in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Cheese, feta and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Feta 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.
Feta
Feta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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.
Feta
Feta
10
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% 25% 3.6% 12% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +154.2%
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 +∞%
~equal in Vitamin B1 ~0.158mg
~equal in Folate ~29µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
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
Feta
Feta
1
74% 23% 3%
Saturated Fat: Sat. Fat 14.946 g
Monounsaturated Fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated Fat +140.2%
Contains less Sat. FatSaturated Fat -91.6%
Contains more Poly. FatPolyunsaturated fat +732.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Tofu Opinion
Calories 264kcal 144kcal Feta
Protein 14.21g 17.27g Tofu
Fats 21.28g 8.72g Feta
Vitamin C 0mg 0.2mg Tofu
Net carbs 4.09g 0.48g Feta
Carbs 4.09g 2.78g Feta
Cholesterol 89mg 0mg Tofu
Vitamin D 16IU 0IU Feta
Magnesium 19mg 58mg Tofu
Calcium 493mg 683mg Tofu
Potassium 62mg 237mg Tofu
Iron 0.65mg 2.66mg Tofu
Sugar 4.09g Tofu
Fiber 0g 2.3g Tofu
Copper 0.032mg 0.378mg Tofu
Zinc 2.88mg 1.57mg Feta
Phosphorus 337mg 190mg Feta
Sodium 917mg 14mg Tofu
Vitamin A 422IU 166IU Feta
Vitamin A 125µg Feta
Vitamin E 0.18mg Feta
Vitamin D 0.4µg 0µg Feta
Manganese 0.028mg 1.181mg Tofu
Selenium 15µg 17.4µg Tofu
Vitamin B1 0.154mg 0.158mg Tofu
Vitamin B2 0.844mg 0.102mg Feta
Vitamin B3 0.991mg 0.381mg Feta
Vitamin B5 0.967mg 0.133mg Feta
Vitamin B6 0.424mg 0.092mg Feta
Vitamin B12 1.69µg 0µg Feta
Vitamin K 1.8µg Feta
Folate 32µg 29µg Feta
Choline 15.4mg Feta
Saturated Fat 14.946g 1.261g Tofu
Monounsaturated Fat 4.623g 1.925g Feta
Polyunsaturated fat 0.591g 4.921g Tofu
Tryptophan 0.2mg 0.235mg Tofu
Threonine 0.637mg 0.785mg Tofu
Isoleucine 0.803mg 0.849mg Tofu
Leucine 1.395mg 1.392mg Feta
Lysine 1.219mg 0.883mg Feta
Methionine 0.368mg 0.211mg Feta
Phenylalanine 0.675mg 0.835mg Tofu
Valine 1.065mg 0.87mg Feta
Histidine 0.397mg 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
54%
Feta
10%
Tofu
Minerals Daily Need Coverage Score
63%
Feta
87%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 903mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 13.685g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 12)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.5)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.