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  6. Tofu vs. Cream cheese

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 B2, Vitamin B12, and Vitamin B5.
  • Daily need coverage for Saturated Fat from 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.

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
8
:
2
Cream cheese
Cream cheese
Contains more Calcium +260.8%
Contains more Iron +4772.7%
Contains more Magnesium +233.3%
Contains less Sodium -97.8%
Contains more Zinc +60%
Contains more Copper +972.2%
Contains more Manganese +5400%
Contains more Phosphorus +10.3%
Equal in Potassium - 132
Equal in Selenium - 8.6
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Contains more Calcium +260.8%
Contains more Iron +4772.7%
Contains more Magnesium +233.3%
Contains less Sodium -97.8%
Contains more Zinc +60%
Contains more Copper +972.2%
Contains more Manganese +5400%
Contains more Phosphorus +10.3%
Equal in Potassium - 132
Equal in Selenium - 8.6

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
:
6
Cream cheese
Cream cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +252.2%
Contains more Vitamin B3 +114.3%
Contains more Folate +66.7%
Contains more Vitamin K +14.3%
Contains more Vitamin A +1207.1%
Contains more Vitamin E +8500%
Contains more Vitamin B2 +342.3%
Contains more Vitamin B5 +660.3%
Contains more Vitamin B6 +19.1%
Contains more Vitamin B12 +∞%
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%
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +252.2%
Contains more Vitamin B3 +114.3%
Contains more Folate +66.7%
Contains more Vitamin K +14.3%
Contains more Vitamin A +1207.1%
Contains more Vitamin E +8500%
Contains more Vitamin B2 +342.3%
Contains more Vitamin B5 +660.3%
Contains more Vitamin B6 +19.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Cream cheese
Cream cheese
Contains more Protein +31.4%
Contains more Water +60.7%
Contains more Fats +620.5%
Contains more Carbs +195.2%
Contains more Other +76.4%
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
Cream cheese
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 Protein +31.4%
Contains more Water +60.7%
Contains more Fats +620.5%
Contains more Carbs +195.2%
Contains more Other +76.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Cream cheese
Cream cheese
Contains less Saturated Fat -96.6%
Contains more Polyunsaturated fat +82%
Contains more Monounsaturated Fat +743.5%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Contains less Saturated Fat -96.6%
Contains more Polyunsaturated fat +82%
Contains more Monounsaturated Fat +743.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Cream cheese Opinion
Net carbs 1.57g 5.52g Cream cheese
Protein 8.08g 6.15g Tofu
Fats 4.78g 34.44g Cream cheese
Carbs 1.87g 5.52g Cream cheese
Calories 76kcal 350kcal Cream cheese
Starch 0.35g Cream cheese
Sugar 0.62g 3.76g Tofu
Fiber 0.3g 0g Tofu
Calcium 350mg 97mg Tofu
Iron 5.36mg 0.11mg Tofu
Magnesium 30mg 9mg Tofu
Phosphorus 97mg 107mg Cream cheese
Potassium 121mg 132mg Cream cheese
Sodium 7mg 314mg Tofu
Zinc 0.8mg 0.5mg Tofu
Copper 0.193mg 0.018mg Tofu
Manganese 0.605mg 0.011mg Tofu
Selenium 8.9µg 8.6µg Tofu
Vitamin A 85IU 1111IU Cream cheese
Vitamin A RAE 308µg Cream cheese
Vitamin E 0.01mg 0.86mg Cream cheese
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.023mg Tofu
Vitamin B2 0.052mg 0.23mg Cream cheese
Vitamin B3 0.195mg 0.091mg Tofu
Vitamin B5 0.068mg 0.517mg Cream cheese
Vitamin B6 0.047mg 0.056mg Cream cheese
Folate 15µg 9µg Tofu
Vitamin B12 0µg 0.22µg Cream cheese
Vitamin K 2.4µg 2.1µg Tofu
Tryptophan 0.12mg 0.069mg Tofu
Threonine 0.402mg 0.233mg Tofu
Isoleucine 0.435mg 0.324mg Tofu
Leucine 0.713mg 0.657mg Tofu
Lysine 0.452mg 0.567mg Cream cheese
Methionine 0.108mg 0.191mg Cream cheese
Phenylalanine 0.428mg 0.291mg Tofu
Valine 0.446mg 0.395mg Tofu
Histidine 0.221mg 0.175mg Tofu
Cholesterol 0mg 101mg Tofu
Saturated Fat 0.691g 20.213g Tofu
Omega-3 - EPA 0g 0.01g Cream cheese
Omega-3 - DPA 0g 0.02g Cream cheese
Monounsaturated Fat 1.056g 8.907g Cream cheese
Polyunsaturated fat 2.699g 1.483g Tofu
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cream 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
19%
Cream cheese
Minerals Daily Need Coverage Score
59%
Tofu
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.14g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 307mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 101mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 19.522g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
?
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. 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.