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  6. Fontina vs. Tofu

Fontina vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between Fontina and Tofu?

  • Fontina is higher in Vitamin B12, Phosphorus, Zinc, and Calcium, yet Tofu is higher in Iron, Manganese, and Copper.
  • Fontina's daily need coverage for Saturated Fat is 93% more.
  • The amount of Cholesterol in Tofu is lower.

We used Cheese, fontina and Tofu, raw, regular, prepared with calcium sulfate types in this article.

Infographic

Fontina 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.
Fontina
Fontina
4
:
6
Tofu
Tofu
Contains more Calcium +57.1%
Contains more Phosphorus +256.7%
Contains more Zinc +337.5%
Contains more Selenium +62.9%
Contains more Iron +2230.4%
Contains more Magnesium +114.3%
Contains more Potassium +89.1%
Contains less Sodium -99.1%
Contains more Copper +672%
Contains more Manganese +4221.4%
Fontina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 166% 9% 10% 149% 6% 105% 96% 9% 2% 80%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Calcium +57.1%
Contains more Phosphorus +256.7%
Contains more Zinc +337.5%
Contains more Selenium +62.9%
Contains more Iron +2230.4%
Contains more Magnesium +114.3%
Contains more Potassium +89.1%
Contains less Sodium -99.1%
Contains more Copper +672%
Contains more Manganese +4221.4%

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.
Fontina
Fontina
8
:
4
Tofu
Tofu
Contains more Vitamin A +974.1%
Contains more Vitamin E +2600%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +292.3%
Contains more Vitamin B5 +530.9%
Contains more Vitamin B6 +76.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +285.7%
Contains more Vitamin B3 +30%
Contains more Folate +150%
Equal in Vitamin K - 2.4
Fontina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 6% 18% 0% 6% 48% 3% 26% 20% 5% 210% 7%
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 +974.1%
Contains more Vitamin E +2600%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +292.3%
Contains more Vitamin B5 +530.9%
Contains more Vitamin B6 +76.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +285.7%
Contains more Vitamin B3 +30%
Contains more Folate +150%
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fontina
Fontina
3
:
2
Tofu
Tofu
Contains more Protein +216.8%
Contains more Fats +551.5%
Contains more Other +426.4%
Contains more Carbs +20.6%
Contains more Water +123%
Fontina
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 Protein +216.8%
Contains more Fats +551.5%
Contains more Other +426.4%
Contains more Carbs +20.6%
Contains more Water +123%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fontina
Fontina
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +722.6%
Contains less Saturated Fat -96.4%
Contains more Polyunsaturated fat +63.2%
Fontina
65% 29% 6%
Saturated Fat: 19.196 g
Monounsaturated Fat: 8.687 g
Polyunsaturated fat: 1.654 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +722.6%
Contains less Saturated Fat -96.4%
Contains more Polyunsaturated fat +63.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fontina Tofu Opinion
Net carbs 1.55g 1.57g Tofu
Protein 25.6g 8.08g Fontina
Fats 31.14g 4.78g Fontina
Carbs 1.55g 1.87g Tofu
Calories 389kcal 76kcal Fontina
Sugar 1.55g 0.62g Tofu
Fiber 0g 0.3g Tofu
Calcium 550mg 350mg Fontina
Iron 0.23mg 5.36mg Tofu
Magnesium 14mg 30mg Tofu
Phosphorus 346mg 97mg Fontina
Potassium 64mg 121mg Tofu
Sodium 800mg 7mg Tofu
Zinc 3.5mg 0.8mg Fontina
Copper 0.025mg 0.193mg Tofu
Manganese 0.014mg 0.605mg Tofu
Selenium 14.5µg 8.9µg Fontina
Vitamin A 913IU 85IU Fontina
Vitamin A RAE 261µg Fontina
Vitamin E 0.27mg 0.01mg Fontina
Vitamin D 23IU 0IU Fontina
Vitamin D 0.6µg 0µg Fontina
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.021mg 0.081mg Tofu
Vitamin B2 0.204mg 0.052mg Fontina
Vitamin B3 0.15mg 0.195mg Tofu
Vitamin B5 0.429mg 0.068mg Fontina
Vitamin B6 0.083mg 0.047mg Fontina
Folate 6µg 15µg Tofu
Vitamin B12 1.68µg 0µg Fontina
Vitamin K 2.6µg 2.4µg Fontina
Tryptophan 0.361mg 0.12mg Fontina
Threonine 0.935mg 0.402mg Fontina
Isoleucine 1.384mg 0.435mg Fontina
Leucine 2.664mg 0.713mg Fontina
Lysine 2.328mg 0.452mg Fontina
Methionine 0.706mg 0.108mg Fontina
Phenylalanine 1.497mg 0.428mg Fontina
Valine 1.926mg 0.446mg Fontina
Histidine 0.959mg 0.221mg Fontina
Cholesterol 116mg 0mg Tofu
Saturated Fat 19.196g 0.691g Tofu
Monounsaturated Fat 8.687g 1.056g Fontina
Polyunsaturated fat 1.654g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina 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
33%
Fontina
6%
Tofu
Minerals Daily Need Coverage Score
63%
Fontina
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 793mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 18.505g)
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 - $3.5)
Which food is richer in vitamins?
Fontina
Fontina 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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.