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

Swiss cheese vs. Tofu — In-Depth Nutrition Comparison

Compare

What are the main differences between Swiss cheese and tofu?

  • Swiss cheese is richer in vitamin B12, phosphorus, zinc, selenium, and calcium, yet tofu is richer in manganese, copper, and iron.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.
  • Tofu has a lower glycemic index than Swiss cheese.

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

Infographic

Swiss 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Tofu
Tofu
6
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 CalciumCalcium +30.3%
Contains more ZincZinc +178.3%
Contains more PhosphorusPhosphorus +202.1%
Contains more SeleniumSelenium +72.4%
Contains more MagnesiumMagnesium +75.8%
Contains more PotassiumPotassium +229.2%
Contains more IronIron +1946.2%
Contains more CopperCopper +704.3%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +4442.3%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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 B2Vitamin B2 +196.1%
Contains more Vitamin B5Vitamin B5 +165.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1336.4%
Contains more Vitamin B3Vitamin B3 +495.3%
Contains more Vitamin B6Vitamin B6 +29.6%
Contains more FolateFolate +190%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Tofu DV% diff.
Vitamin B12 3.06µg 0µg 128%
Saturated fat 18.227g 1.261g 77%
Phosphorus 574mg 190mg 55%
Manganese 0.026mg 1.181mg 50%
Copper 0.047mg 0.378mg 37%
Fats 30.99g 8.72g 34%
Iron 0.13mg 2.66mg 32%
Vitamin A 288µg 32%
Cholesterol 93mg 0mg 31%
Zinc 4.37mg 1.57mg 25%
Polyunsaturated fat 1.341g 4.921g 24%
Selenium 30µg 17.4µg 23%
Calcium 890mg 683mg 21%
Protein 26.96g 17.27g 19%
Monounsaturated fat 8.046g 1.925g 15%
Vitamin B2 0.302mg 0.102mg 15%
Vitamin B1 0.011mg 0.158mg 12%
Calories 393kcal 144kcal 12%
Fiber 0g 2.3g 9%
Sodium 187mg 14mg 8%
Magnesium 33mg 58mg 6%
Potassium 72mg 237mg 5%
Folate 10µg 29µg 5%
Vitamin E 0.6mg 4%
Vitamin B5 0.353mg 0.133mg 4%
Choline 15.5mg 3%
Vitamin B6 0.071mg 0.092mg 2%
Vitamin B3 0.064mg 0.381mg 2%
Vitamin K 1.4µg 1%
Vitamin C 0mg 0.2mg 0%
Carbs 1.44g 2.78g 0%
Net carbs 1.44g 0.48g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.235mg 0%
Threonine 1.038mg 0.785mg 0%
Isoleucine 1.537mg 0.849mg 0%
Leucine 2.959mg 1.392mg 0%
Lysine 2.585mg 0.883mg 0%
Methionine 0.784mg 0.211mg 0%
Phenylalanine 1.662mg 0.835mg 0%
Valine 2.139mg 0.87mg 0%
Histidine 1.065mg 0.431mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 +56.1%
Contains more FatsFats +255.4%
Contains more OtherOther +112.9%
Contains more CarbsCarbs +93.1%
Contains more WaterWater +85.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 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 +318%
Contains less Sat. FatSaturated fat -93.1%
Contains more Poly. FatPolyunsaturated fat +267%

People also compare

Swiss cheese
Swiss cheese vs Roquefort
Roquefort
Swiss cheese
Swiss cheese vs Romano cheese
Romano cheese
Swiss cheese
Swiss cheese vs Ricotta
Ricotta
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.