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 higher in vitamin B12, phosphorus, calcium, zinc, and vitamin B2; however, tofu is richer in iron and manganese.
  • Daily need coverage for saturated fat for gouda cheese is 85% higher.
  • Tofu has less cholesterol.
  • Gouda cheese has a lower glycemic index (0) than tofu (15).

Cheese, gouda and Tofu, raw, regular, prepared with calcium sulfate are the varieties 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more CalciumCalcium +100%
Contains more ZincZinc +387.5%
Contains more PhosphorusPhosphorus +462.9%
Contains more SeleniumSelenium +62.9%
Contains more IronIron +2133.3%
Contains more CopperCopper +436.1%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +5400%
~equal in Magnesium ~30mg
~equal in Potassium ~121mg

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
4
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +542.3%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B6Vitamin B6 +70.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B3Vitamin B3 +209.5%
Contains more CholineCholine +87%
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient Gouda cheese Tofu DV% diff.
Saturated fat 17.614g 0.691g 77%
Phosphorus 546mg 97mg 64%
Iron 0.24mg 5.36mg 64%
Vitamin B12 1.54µg 0µg 64%
Cholesterol 114mg 0mg 38%
Fats 27.44g 4.78g 35%
Sodium 819mg 7mg 35%
Calcium 700mg 350mg 35%
Protein 24.94g 8.08g 34%
Zinc 3.9mg 0.8mg 28%
Manganese 0.011mg 0.605mg 26%
Vitamin B2 0.334mg 0.052mg 22%
Vitamin A 165µg 18%
Monounsaturated fat 7.747g 1.056g 17%
Copper 0.036mg 0.193mg 17%
Polyunsaturated fat 0.657g 2.699g 14%
Calories 356kcal 76kcal 14%
Selenium 14.5µg 8.9µg 10%
Vitamin B5 0.34mg 0.068mg 5%
Vitamin B1 0.03mg 0.081mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin B6 0.08mg 0.047mg 3%
Choline 15.4mg 28.8mg 2%
Vitamin E 0.24mg 0.01mg 2%
Folate 21µg 15µg 2%
Fiber 0g 0.3g 1%
Vitamin B3 0.063mg 0.195mg 1%
Vitamin C 0mg 0.1mg 0%
Carbs 2.22g 1.87g 0%
Net carbs 2.22g 1.57g N/A
Magnesium 29mg 30mg 0%
Potassium 121mg 121mg 0%
Sugar 2.22g 0.62g N/A
Vitamin K 2.3µg 2.4µg 0%
Tryptophan 0.352mg 0.12mg 0%
Threonine 0.93mg 0.402mg 0%
Isoleucine 1.306mg 0.435mg 0%
Leucine 2.564mg 0.713mg 0%
Lysine 2.654mg 0.452mg 0%
Methionine 0.719mg 0.108mg 0%
Phenylalanine 1.431mg 0.428mg 0%
Valine 1.806mg 0.446mg 0%
Histidine 1.032mg 0.221mg 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
1
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 ProteinProtein +208.7%
Contains more FatsFats +474.1%
Contains more CarbsCarbs +18.7%
Contains more OtherOther +447.2%
Contains more WaterWater +103.9%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +633.6%
Contains less Sat. FatSaturated fat -96.1%
Contains more Poly. FatPolyunsaturated fat +310.8%

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/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.