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  6. Muenster cheese vs. Tofu

Muenster cheese vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between muenster cheese and tofu?

  • Muenster cheese is richer in vitamin B12, phosphorus, vitamin A, and vitamin B2, yet tofu is richer in manganese, copper, and iron.
  • Muenster cheese's daily need coverage for saturated fat is 89% higher.
  • Tofu contains less cholesterol.
  • Tofu has a lower glycemic index than muenster cheese.

We used Cheese, muenster and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Muenster 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 19% 215% 12% 15% 10% 77% 201% 82% 1% 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 +79%
Contains more PhosphorusPhosphorus +146.3%
Contains more MagnesiumMagnesium +114.8%
Contains more PotassiumPotassium +76.9%
Contains more IronIron +548.8%
Contains more CopperCopper +1119.4%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +14662.5%
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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 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 +213.7%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1115.4%
Contains more Vitamin B3Vitamin B3 +269.9%
Contains more Vitamin B6Vitamin B6 +64.3%
Contains more FolateFolate +141.7%

All nutrients comparison - raw data values

Nutrient Muenster cheese Tofu DV% diff.
Saturated fat 19.113g 1.261g 81%
Vitamin B12 1.47µg 0µg 61%
Manganese 0.008mg 1.181mg 51%
Phosphorus 468mg 190mg 40%
Copper 0.031mg 0.378mg 39%
Vitamin A 298µg 33%
Fats 30.04g 8.72g 33%
Cholesterol 96mg 0mg 32%
Iron 0.41mg 2.66mg 28%
Polyunsaturated fat 0.661g 4.921g 28%
Sodium 628mg 14mg 27%
Vitamin B2 0.32mg 0.102mg 17%
Monounsaturated fat 8.711g 1.925g 17%
Protein 23.41g 17.27g 12%
Vitamin B1 0.013mg 0.158mg 12%
Zinc 2.81mg 1.57mg 11%
Calories 368kcal 144kcal 11%
Fiber 0g 2.3g 9%
Magnesium 27mg 58mg 7%
Selenium 14.5µg 17.4µg 5%
Folate 12µg 29µg 4%
Vitamin D 0.6µg 0µg 3%
Potassium 134mg 237mg 3%
Calcium 717mg 683mg 3%
Choline 15.4mg 3%
Vitamin B6 0.056mg 0.092mg 3%
Vitamin D 22IU 0IU 3%
Vitamin E 0.26mg 2%
Vitamin B3 0.103mg 0.381mg 2%
Vitamin K 2.5µg 2%
Carbs 1.12g 2.78g 1%
Vitamin B5 0.19mg 0.133mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 1.12g 0.48g N/A
Sugar 1.12g N/A
Tryptophan 0.327mg 0.235mg 0%
Threonine 0.888mg 0.785mg 0%
Isoleucine 1.145mg 0.849mg 0%
Leucine 2.26mg 1.392mg 0%
Lysine 2.139mg 0.883mg 0%
Methionine 0.569mg 0.211mg 0%
Phenylalanine 1.24mg 0.835mg 0%
Valine 1.482mg 0.87mg 0%
Histidine 0.829mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 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 +35.6%
Contains more FatsFats +244.5%
Contains more OtherOther +161.4%
Contains more CarbsCarbs +148.2%
Contains more WaterWater +67.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 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 +352.5%
Contains less Sat. FatSaturated fat -93.4%
Contains more Poly. FatPolyunsaturated fat +644.5%

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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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.