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Tofu vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Cheese?

  • Tofu is richer in Iron, while Cheese is higher in Phosphorus, Vitamin B12, Calcium, Selenium, Vitamin B2, and Zinc.
  • Cheese's daily need coverage for Saturated Fat is 91% higher.
  • Cheese has 38 times less Iron than Tofu. Tofu has 5.36mg of Iron, while Cheese has 0.14mg.
  • Tofu is lower in Saturated Fat.

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

Infographic

Tofu vs 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
6
:
4
Cheese
Cheese
Contains more Iron +3728.6%
Contains more Magnesium +11.1%
Contains more Potassium +59.2%
Contains less Sodium -98.9%
Contains more Copper +543.3%
Contains more Manganese +2140.7%
Contains more Calcium +102.9%
Contains more Phosphorus +369.1%
Contains more Zinc +355%
Contains more Selenium +220.2%
Equal in Magnesium - 27
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +3728.6%
Contains more Magnesium +11.1%
Contains more Potassium +59.2%
Contains less Sodium -98.9%
Contains more Copper +543.3%
Contains more Manganese +2140.7%
Contains more Calcium +102.9%
Contains more Phosphorus +369.1%
Contains more Zinc +355%
Contains more Selenium +220.2%
Equal in Magnesium - 27

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
3
:
8
Cheese
Cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B3 +230.5%
Contains more Vitamin A +1361.2%
Contains more Vitamin E +7000%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +723.1%
Contains more Vitamin B5 +502.9%
Contains more Vitamin B6 +40.4%
Contains more Folate +80%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.4
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%
Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B3 +230.5%
Contains more Vitamin A +1361.2%
Contains more Vitamin E +7000%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +723.1%
Contains more Vitamin B5 +502.9%
Contains more Vitamin B6 +40.4%
Contains more Folate +80%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Cheese
Cheese
Contains more Water +128.4%
Contains more Protein +183%
Contains more Fats +596.9%
Contains more Carbs +65.2%
Contains more Other +415.3%
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
Cheese
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Water +128.4%
Contains more Protein +183%
Contains more Fats +596.9%
Contains more Carbs +65.2%
Contains more Other +415.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Cheese
Cheese
Contains less Saturated Fat -96.3%
Contains more Polyunsaturated fat +89.9%
Contains more Monounsaturated Fat +775.6%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -96.3%
Contains more Polyunsaturated fat +89.9%
Contains more Monounsaturated Fat +775.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Cheese Opinion
Net carbs 1.57g 3.09g Cheese
Protein 8.08g 22.87g Cheese
Fats 4.78g 33.31g Cheese
Carbs 1.87g 3.09g Cheese
Calories 76kcal 404kcal Cheese
Sugar 0.62g 0.48g Cheese
Fiber 0.3g 0g Tofu
Calcium 350mg 710mg Cheese
Iron 5.36mg 0.14mg Tofu
Magnesium 30mg 27mg Tofu
Phosphorus 97mg 455mg Cheese
Potassium 121mg 76mg Tofu
Sodium 7mg 653mg Tofu
Zinc 0.8mg 3.64mg Cheese
Copper 0.193mg 0.03mg Tofu
Manganese 0.605mg 0.027mg Tofu
Selenium 8.9µg 28.5µg Cheese
Vitamin A 85IU 1242IU Cheese
Vitamin A RAE 330µg Cheese
Vitamin E 0.01mg 0.71mg Cheese
Vitamin D 0IU 24IU Cheese
Vitamin D 0µg 0.6µg Cheese
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.029mg Tofu
Vitamin B2 0.052mg 0.428mg Cheese
Vitamin B3 0.195mg 0.059mg Tofu
Vitamin B5 0.068mg 0.41mg Cheese
Vitamin B6 0.047mg 0.066mg Cheese
Folate 15µg 27µg Cheese
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 2.4µg 2.4µg
Tryptophan 0.12mg 0.547mg Cheese
Threonine 0.402mg 1.044mg Cheese
Isoleucine 0.435mg 1.206mg Cheese
Leucine 0.713mg 1.939mg Cheese
Lysine 0.452mg 1.025mg Cheese
Methionine 0.108mg 0.547mg Cheese
Phenylalanine 0.428mg 1.074mg Cheese
Valine 0.446mg 1.404mg Cheese
Histidine 0.221mg 0.547mg Cheese
Cholesterol 0mg 99mg Tofu
Trans Fat 0g 0.917g Tofu
Saturated Fat 0.691g 18.867g Tofu
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Monounsaturated Fat 1.056g 9.246g Cheese
Polyunsaturated fat 2.699g 1.421g Tofu
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cheese
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
6%
Tofu
35%
Cheese
Minerals Daily Need Coverage Score
59%
Tofu
79%
Cheese

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 646mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 18.176g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 0.14g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.