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Tofu vs. Cream cheese — In-Depth Nutrition Comparison

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The main differences between tofu and cream cheese

  • Tofu is richer in iron, manganese, calcium, and copper, yet cream cheese is richer in vitamin A, vitamin B2, and vitamin B12.
  • Daily need coverage for saturated fat for cream cheese is 98% higher.
  • Tofu contains 55 times more manganese than cream cheese. Tofu contains 0.605mg of manganese, while cream cheese contains 0.011mg.
  • Tofu contains less saturated fat.
  • Cream cheese has a lower glycemic index than tofu.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Cheese, cream.

Infographic

Tofu vs Cream 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
7
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +260.8%
Contains more IronIron +4772.7%
Contains more CopperCopper +972.2%
Contains more ZincZinc +60%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +5400%
Contains more PhosphorusPhosphorus +10.3%
~equal in Potassium ~132mg
~equal in Selenium ~8.6µg

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
5
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +252.2%
Contains more Vitamin B3Vitamin B3 +114.3%
Contains more Vitamin KVitamin K +14.3%
Contains more FolateFolate +66.7%
Contains more Vitamin EVitamin E +8500%
Contains more Vitamin B2Vitamin B2 +342.3%
Contains more Vitamin B5Vitamin B5 +660.3%
Contains more Vitamin B6Vitamin B6 +19.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~27.2mg

All nutrients comparison - raw data values

Nutrient Tofu Cream cheese DV% diff.
Saturated fat 0.691g 20.213g 89%
Iron 5.36mg 0.11mg 66%
Fats 4.78g 34.44g 46%
Cholesterol 0mg 101mg 34%
Vitamin A 308µg 34%
Manganese 0.605mg 0.011mg 26%
Calcium 350mg 97mg 25%
Monounsaturated fat 1.056g 8.907g 20%
Copper 0.193mg 0.018mg 19%
Calories 76kcal 350kcal 14%
Vitamin B2 0.052mg 0.23mg 14%
Sodium 7mg 314mg 13%
Vitamin B12 0µg 0.22µg 9%
Vitamin B5 0.068mg 0.517mg 9%
Polyunsaturated fat 2.699g 1.483g 8%
Vitamin E 0.01mg 0.86mg 6%
Vitamin B1 0.081mg 0.023mg 5%
Magnesium 30mg 9mg 5%
Protein 8.08g 6.15g 4%
Zinc 0.8mg 0.5mg 3%
Folate 15µg 9µg 2%
Carbs 1.87g 5.52g 1%
Phosphorus 97mg 107mg 1%
Fiber 0.3g 0g 1%
Selenium 8.9µg 8.6µg 1%
Vitamin B3 0.195mg 0.091mg 1%
Vitamin B6 0.047mg 0.056mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 5.52g N/A
Potassium 121mg 132mg 0%
Sugar 0.62g 3.76g N/A
Starch 0.35g 0%
Vitamin K 2.4µg 2.1µg 0%
Choline 28.8mg 27.2mg 0%
Tryptophan 0.12mg 0.069mg 0%
Threonine 0.402mg 0.233mg 0%
Isoleucine 0.435mg 0.324mg 0%
Leucine 0.713mg 0.657mg 0%
Lysine 0.452mg 0.567mg 0%
Methionine 0.108mg 0.191mg 0%
Phenylalanine 0.428mg 0.291mg 0%
Valine 0.446mg 0.395mg 0%
Histidine 0.221mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +31.4%
Contains more WaterWater +60.7%
Contains more FatsFats +620.5%
Contains more CarbsCarbs +195.2%
Contains more OtherOther +76.4%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Poly. FatPolyunsaturated fat +82%
Contains more Mono. FatMonounsaturated fat +743.5%

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.