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.
- Tofu has a higher glycemic index (15) than cheese (0).
We used Tofu, raw, regular, prepared with calcium sulfate and Cheese, cheddar types in this comparison.
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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.
| Contains more PotassiumPotassium | +59.2% |
| Contains more IronIron | +3728.6% |
| Contains more CopperCopper | +543.3% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +2140.7% |
| Contains more CalciumCalcium | +102.9% |
| Contains more ZincZinc | +355% |
| Contains more PhosphorusPhosphorus | +369.1% |
| Contains more SeleniumSelenium | +220.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +179.3% |
| Contains more Vitamin B3Vitamin B3 | +230.5% |
| Contains more CholineCholine | +74.5% |
| Contains more Vitamin EVitamin E | +7000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +723.1% |
| Contains more Vitamin B5Vitamin B5 | +502.9% |
| Contains more Vitamin B6Vitamin B6 | +40.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +80% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +128.4% |
| Contains more ProteinProtein | +183% |
| Contains more FatsFats | +596.9% |
| Contains more CarbsCarbs | +65.2% |
| Contains more OtherOther | +415.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.3% |
| Contains more Poly. FatPolyunsaturated fat | +89.9% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 0.691g | 18.867g | 83% |
| Iron | 5.36mg | 0.14mg | 65% |
| Phosphorus | 97mg | 455mg | 51% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Fats | 4.78g | 33.31g | 44% |
| Vitamin A | 330µg | 37% | |
| Selenium | 8.9µg | 28.5µg | 36% |
| Calcium | 350mg | 710mg | 36% |
| Cholesterol | 0mg | 99mg | 33% |
| Protein | 8.08g | 22.87g | 30% |
| Vitamin B2 | 0.052mg | 0.428mg | 29% |
| Sodium | 7mg | 653mg | 28% |
| Zinc | 0.8mg | 3.64mg | 26% |
| Manganese | 0.605mg | 0.027mg | 25% |
| Monounsaturated fat | 1.056g | 9.246g | 20% |
| Copper | 0.193mg | 0.03mg | 18% |
| Calories | 76kcal | 404kcal | 16% |
| Polyunsaturated fat | 2.699g | 1.421g | 9% |
| Vitamin B5 | 0.068mg | 0.41mg | 7% |
| Vitamin E | 0.01mg | 0.71mg | 5% |
| Vitamin B1 | 0.081mg | 0.029mg | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin D | 0IU | 24IU | 3% |
| Folate | 15µg | 27µg | 3% |
| Choline | 28.8mg | 16.5mg | 2% |
| Fiber | 0.3g | 0g | 1% |
| Potassium | 121mg | 76mg | 1% |
| Magnesium | 30mg | 27mg | 1% |
| Vitamin B3 | 0.195mg | 0.059mg | 1% |
| Vitamin B6 | 0.047mg | 0.066mg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 3.09g | N/A |
| Carbs | 1.87g | 3.09g | 0% |
| Sugar | 0.62g | 0.48g | N/A |
| Vitamin K | 2.4µg | 2.4µg | 0% |
| Trans fat | 0g | 0.917g | N/A |
| Tryptophan | 0.12mg | 0.547mg | 0% |
| Threonine | 0.402mg | 1.044mg | 0% |
| Isoleucine | 0.435mg | 1.206mg | 0% |
| Leucine | 0.713mg | 1.939mg | 0% |
| Lysine | 0.452mg | 1.025mg | 0% |
| Methionine | 0.108mg | 0.547mg | 0% |
| Phenylalanine | 0.428mg | 1.074mg | 0% |
| Valine | 0.446mg | 1.404mg | 0% |
| Histidine | 0.221mg | 0.547mg | 0% |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
59%
79%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 646mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 18.176g)
Which food is cheaper?
Tofu is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese is lower in Sugar (difference - 0.14g)
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Cheese is relatively richer in vitamins
Which food is richer in minerals?
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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.