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  6. Swiss cheese vs. Tofu

Swiss cheese vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between Swiss cheese and Tofu?

  • Swiss cheese is higher in Vitamin B12, Phosphorus, Calcium, Selenium, Zinc, and Vitamin B2, yet Tofu is higher in Iron, and Manganese.
  • Swiss cheese's daily need coverage for Vitamin B12 is 128% more.

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

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.
Swiss cheese
Swiss cheese
5
:
5
Tofu
Tofu
Contains more Calcium +154.3%
Contains more Phosphorus +491.8%
Contains more Zinc +446.3%
Contains more Selenium +237.1%
Contains more Iron +4023.1%
Contains more Potassium +68.1%
Contains less Sodium -96.3%
Contains more Copper +310.6%
Contains more Manganese +2226.9%
Equal in Magnesium - 30
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Calcium +154.3%
Contains more Phosphorus +491.8%
Contains more Zinc +446.3%
Contains more Selenium +237.1%
Contains more Iron +4023.1%
Contains more Potassium +68.1%
Contains less Sodium -96.3%
Contains more Copper +310.6%
Contains more Manganese +2226.9%
Equal in Magnesium - 30

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.
Swiss cheese
Swiss cheese
6
:
5
Tofu
Tofu
Contains more Vitamin A +1131.8%
Contains more Vitamin E +5900%
Contains more Vitamin B2 +480.8%
Contains more Vitamin B5 +419.1%
Contains more Vitamin B6 +51.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +636.4%
Contains more Vitamin B3 +204.7%
Contains more Folate +50%
Contains more Vitamin K +71.4%
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
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 +1131.8%
Contains more Vitamin E +5900%
Contains more Vitamin B2 +480.8%
Contains more Vitamin B5 +419.1%
Contains more Vitamin B6 +51.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +636.4%
Contains more Vitamin B3 +204.7%
Contains more Folate +50%
Contains more Vitamin K +71.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swiss cheese
Swiss cheese
3
:
2
Tofu
Tofu
Contains more Protein +233.7%
Contains more Fats +548.3%
Contains more Other +313.9%
Contains more Carbs +29.9%
Contains more Water +124.7%
Swiss cheese
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
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 +233.7%
Contains more Fats +548.3%
Contains more Other +313.9%
Contains more Carbs +29.9%
Contains more Water +124.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swiss cheese
Swiss cheese
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +661.9%
Contains less Saturated Fat -96.2%
Contains more Polyunsaturated fat +101.3%
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +661.9%
Contains less Saturated Fat -96.2%
Contains more Polyunsaturated fat +101.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swiss cheese Tofu Opinion
Net carbs 1.44g 1.57g Tofu
Protein 26.96g 8.08g Swiss cheese
Fats 30.99g 4.78g Swiss cheese
Carbs 1.44g 1.87g Tofu
Calories 393kcal 76kcal Swiss cheese
Sugar 0g 0.62g Swiss cheese
Fiber 0g 0.3g Tofu
Calcium 890mg 350mg Swiss cheese
Iron 0.13mg 5.36mg Tofu
Magnesium 33mg 30mg Swiss cheese
Phosphorus 574mg 97mg Swiss cheese
Potassium 72mg 121mg Tofu
Sodium 187mg 7mg Tofu
Zinc 4.37mg 0.8mg Swiss cheese
Copper 0.047mg 0.193mg Tofu
Manganese 0.026mg 0.605mg Tofu
Selenium 30µg 8.9µg Swiss cheese
Vitamin A 1047IU 85IU Swiss cheese
Vitamin A RAE 288µg Swiss cheese
Vitamin E 0.6mg 0.01mg Swiss cheese
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.011mg 0.081mg Tofu
Vitamin B2 0.302mg 0.052mg Swiss cheese
Vitamin B3 0.064mg 0.195mg Tofu
Vitamin B5 0.353mg 0.068mg Swiss cheese
Vitamin B6 0.071mg 0.047mg Swiss cheese
Folate 10µg 15µg Tofu
Vitamin B12 3.06µg 0µg Swiss cheese
Vitamin K 1.4µg 2.4µg Tofu
Tryptophan 0.401mg 0.12mg Swiss cheese
Threonine 1.038mg 0.402mg Swiss cheese
Isoleucine 1.537mg 0.435mg Swiss cheese
Leucine 2.959mg 0.713mg Swiss cheese
Lysine 2.585mg 0.452mg Swiss cheese
Methionine 0.784mg 0.108mg Swiss cheese
Phenylalanine 1.662mg 0.428mg Swiss cheese
Valine 2.139mg 0.446mg Swiss cheese
Histidine 1.065mg 0.221mg Swiss cheese
Cholesterol 93mg 0mg Tofu
Trans Fat 0.987g 0g Tofu
Saturated Fat 18.227g 0.691g Tofu
Omega-3 - DPA 0.018g 0g Swiss cheese
Monounsaturated Fat 8.046g 1.056g Swiss cheese
Polyunsaturated fat 1.341g 2.699g Tofu
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese 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
48%
Swiss cheese
6%
Tofu
Minerals Daily Need Coverage Score
87%
Swiss cheese
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 180mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 17.536g)
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 - $3.6)
Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.62g)
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.
Which food is richer in vitamins?
?
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. 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/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.