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  6. Tofu vs. Blue cheese

Tofu vs. Blue cheese — In-Depth Nutrition Comparison

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Differences between tofu and blue cheese

  • Tofu has more iron and manganese, while blue cheese has more vitamin B12, phosphorus, vitamin B5, vitamin B2, and calcium.
  • Blue cheese's daily need coverage for saturated fat is 90% higher.
  • Blue cheese contains 67 times less manganese than tofu. Tofu contains 0.605mg of manganese, while blue cheese contains 0.009mg.
  • The amount of saturated fat in tofu is lower.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Cheese, blue.

Infographic

Tofu vs Blue 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +30.4%
Contains more IronIron +1629%
Contains more CopperCopper +382.5%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +6622.2%
Contains more CalciumCalcium +50.9%
Contains more PotassiumPotassium +111.6%
Contains more ZincZinc +232.5%
Contains more PhosphorusPhosphorus +299%
Contains more SeleniumSelenium +62.9%

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
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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +179.3%
Contains more CholineCholine +87%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +634.6%
Contains more Vitamin B3Vitamin B3 +421%
Contains more Vitamin B5Vitamin B5 +2442.6%
Contains more Vitamin B6Vitamin B6 +253.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +140%
~equal in Vitamin K ~2.4µg

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
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more WaterWater +99.4%
Contains more ProteinProtein +164.9%
Contains more FatsFats +501.3%
Contains more CarbsCarbs +25.1%
Contains more OtherOther +609.7%

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Poly. FatPolyunsaturated fat +237.4%
Contains more Mono. FatMonounsaturated fat +636.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Blue cheese
Lower in Cholesterol ok
Lower in Sodium 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 Blue cheese DV% diff.
Saturated fat 0.691g 18.669g 82%
Iron 5.36mg 0.31mg 63%
Vitamin B12 0µg 1.22µg 51%
Sodium 7mg 1146mg 50%
Phosphorus 97mg 387mg 41%
Fats 4.78g 28.74g 37%
Vitamin B5 0.068mg 1.729mg 33%
Protein 8.08g 21.4g 27%
Manganese 0.605mg 0.009mg 26%
Cholesterol 0mg 75mg 25%
Vitamin B2 0.052mg 0.382mg 25%
Vitamin A 198µg 22%
Calcium 350mg 528mg 18%
Monounsaturated fat 1.056g 7.778g 17%
Copper 0.193mg 0.04mg 17%
Zinc 0.8mg 2.66mg 17%
Calories 76kcal 353kcal 14%
Polyunsaturated fat 2.699g 0.8g 13%
Selenium 8.9µg 14.5µg 10%
Vitamin B6 0.047mg 0.166mg 9%
Folate 15µg 36µg 5%
Vitamin B3 0.195mg 1.016mg 5%
Vitamin B1 0.081mg 0.029mg 4%
Potassium 121mg 256mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Vitamin E 0.01mg 0.25mg 2%
Choline 28.8mg 15.4mg 2%
Magnesium 30mg 23mg 2%
Fiber 0.3g 0g 1%
Vitamin C 0.1mg 0mg 0%
Carbs 1.87g 2.34g 0%
Net carbs 1.57g 2.34g N/A
Sugar 0.62g 0.5g N/A
Vitamin K 2.4µg 2.4µg 0%
Tryptophan 0.12mg 0.312mg 0%
Threonine 0.402mg 0.785mg 0%
Isoleucine 0.435mg 1.124mg 0%
Leucine 0.713mg 1.919mg 0%
Lysine 0.452mg 1.852mg 0%
Methionine 0.108mg 0.584mg 0%
Phenylalanine 0.428mg 1.087mg 0%
Valine 0.446mg 1.556mg 0%
Histidine 0.221mg 0.758mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Blue cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Blue cheese
Minerals Daily Need Coverage Score
59%
Tofu
69%
Blue cheese

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1139mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 17.978g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.8)
Which food is lower in Sugar?
Blue cheese
Blue cheese is lower in Sugar (difference - 0.12g)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Blue cheese
Blue 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

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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.