Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Gouda cheese
  5. Compare
  6. Gouda cheese vs. Tofu

Gouda cheese vs. Tofu — In-Depth Nutrition Comparison

Compare

How are gouda cheese and tofu different?

  • Gouda cheese is richer in vitamin B12, phosphorus, zinc, and vitamin B2, while tofu is higher in manganese, copper, and iron.
  • Gouda cheese covers your daily need for saturated fat, 82% more than tofu.
  • Tofu is lower in cholesterol.
  • Tofu has a higher glycemic index (15) than gouda cheese (0).

Cheese, gouda and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Gouda cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Tofu
Tofu
7
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 +148.4%
Contains more PhosphorusPhosphorus +187.4%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +95.9%
Contains more IronIron +1008.3%
Contains more CopperCopper +950%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +10636.4%
Contains more SeleniumSelenium +20%
~equal in Calcium ~683mg

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 0% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Tofu
Tofu
5
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% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +227.5%
Contains more Vitamin B5Vitamin B5 +155.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +426.7%
Contains more Vitamin B3Vitamin B3 +504.8%
Contains more Vitamin B6Vitamin B6 +15%
Contains more FolateFolate +38.1%

All nutrients comparison - raw data values

Nutrient Gouda cheese Tofu DV% diff.
Saturated fat 17.614g 1.261g 74%
Vitamin B12 1.54µg 0µg 64%
Phosphorus 546mg 190mg 51%
Manganese 0.011mg 1.181mg 51%
Copper 0.036mg 0.378mg 38%
Cholesterol 114mg 0mg 38%
Sodium 819mg 14mg 35%
Iron 0.24mg 2.66mg 30%
Fats 27.44g 8.72g 29%
Polyunsaturated fat 0.657g 4.921g 28%
Zinc 3.9mg 1.57mg 21%
Vitamin A 165µg 18%
Vitamin B2 0.334mg 0.102mg 18%
Protein 24.94g 17.27g 15%
Monounsaturated fat 7.747g 1.925g 15%
Vitamin B1 0.03mg 0.158mg 11%
Calories 356kcal 144kcal 11%
Fiber 0g 2.3g 9%
Magnesium 29mg 58mg 7%
Selenium 14.5µg 17.4µg 5%
Vitamin B5 0.34mg 0.133mg 4%
Vitamin D 0.5µg 0µg 3%
Potassium 121mg 237mg 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 3%
Vitamin E 0.24mg 2%
Calcium 700mg 683mg 2%
Vitamin B3 0.063mg 0.381mg 2%
Vitamin K 2.3µg 2%
Folate 21µg 29µg 2%
Vitamin B6 0.08mg 0.092mg 1%
Vitamin C 0mg 0.2mg 0%
Carbs 2.22g 2.78g 0%
Net carbs 2.22g 0.48g N/A
Sugar 2.22g N/A
Tryptophan 0.352mg 0.235mg 0%
Threonine 0.93mg 0.785mg 0%
Isoleucine 1.306mg 0.849mg 0%
Leucine 2.564mg 1.392mg 0%
Lysine 2.654mg 0.883mg 0%
Methionine 0.719mg 0.211mg 0%
Phenylalanine 1.431mg 0.835mg 0%
Valine 1.806mg 0.87mg 0%
Histidine 1.032mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 ProteinProtein +44.4%
Contains more FatsFats +214.7%
Contains more OtherOther +181.4%
Contains more CarbsCarbs +25.2%
Contains more WaterWater +68.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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 +302.4%
Contains less Sat. FatSaturated fat -92.8%
Contains more Poly. FatPolyunsaturated fat +649%

People also compare

Gouda cheese
Gouda cheese vs Monterey Jack
Monterey Jack
Gouda cheese
Gouda cheese vs Brunost
Brunost
Gouda cheese
Gouda cheese vs Limburger
Limburger
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.