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Tofu vs. American cheese — In-Depth Nutrition Comparison

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Significant differences between tofu and American cheese

  • Tofu has more iron and manganese; however, American cheese is richer in phosphorus, calcium, vitamin B12, selenium, and vitamin A.
  • American cheese covers your daily saturated fat needs 87% more than tofu.
  • American cheese has 15 times less manganese than tofu. Tofu has 0.605mg of manganese, while American cheese has 0.041mg.
  • Tofu contains less saturated fat.
  • American cheese has a higher glycemic index. The glycemic index of American cheese is 27, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Tofu vs American cheese 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.
Tofu
Tofu
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +15.4%
Contains more IronIron +750.8%
Contains more CopperCopper +319.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1375.6%
Contains more CalciumCalcium +198.6%
Contains more ZincZinc +211.3%
Contains more PhosphorusPhosphorus +560.8%
Contains more SeleniumSelenium +127%
~equal in Potassium ~132mg

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.
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B3Vitamin B3 +156.6%
Contains more FolateFolate +87.5%
Contains more Vitamin EVitamin E +7900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B5Vitamin B5 +492.6%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25.7%
~equal in Vitamin K ~2.6µg

All nutrients comparison - raw data values

Nutrient Tofu American cheese DV% diff.
Saturated fat 0.691g 18.057g 79%
Phosphorus 97mg 641mg 78%
Sodium 7mg 1671mg 72%
Calcium 350mg 1045mg 70%
Vitamin B12 0µg 1.5µg 63%
Iron 5.36mg 0.63mg 59%
Fats 4.78g 31.79g 42%
Cholesterol 0mg 100mg 33%
Vitamin A 250µg 28%
Manganese 0.605mg 0.041mg 25%
Selenium 8.9µg 20.2µg 21%
Protein 8.08g 18.13g 20%
Monounsaturated fat 1.056g 8.236g 18%
Copper 0.193mg 0.046mg 16%
Calories 76kcal 371kcal 15%
Zinc 0.8mg 2.49mg 15%
Vitamin B2 0.052mg 0.234mg 14%
Polyunsaturated fat 2.699g 1.286g 9%
Vitamin B5 0.068mg 0.403mg 7%
Vitamin B1 0.081mg 0.015mg 6%
Vitamin E 0.01mg 0.8mg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Folate 15µg 8µg 2%
Choline 28.8mg 36.2mg 1%
Vitamin B6 0.047mg 0.054mg 1%
Vitamin B3 0.195mg 0.076mg 1%
Fiber 0.3g 0g 1%
Magnesium 30mg 26mg 1%
Carbs 1.87g 3.7g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 3.7g N/A
Potassium 121mg 132mg 0%
Sugar 0.62g 2.26g N/A
Vitamin K 2.4µg 2.6µg 0%
Trans fat 0g 1.144g N/A
Tryptophan 0.12mg 0.232mg 0%
Threonine 0.402mg 0.772mg 0%
Isoleucine 0.435mg 0.938mg 0%
Leucine 0.713mg 1.716mg 0%
Lysine 0.452mg 1.516mg 0%
Methionine 0.108mg 0.475mg 0%
Phenylalanine 0.428mg 0.939mg 0%
Valine 0.446mg 1.187mg 0%
Histidine 0.221mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more WaterWater +113.5%
Contains more ProteinProtein +124.4%
Contains more FatsFats +565.1%
Contains more CarbsCarbs +97.9%
Contains more OtherOther +840.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Poly. FatPolyunsaturated fat +109.9%
Contains more Mono. FatMonounsaturated fat +679.9%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.