Tofu vs. Brunost — In-Depth Nutrition Comparison
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How are tofu and brunost different?
- Tofu is richer in iron and manganese, while brunost is higher in vitamin B2, vitamin B12, vitamin B5, phosphorus, and potassium.
- Brunost covers your daily need for vitamin B2, 102% more than tofu.
- Tofu contains 15 times more manganese than brunost. Tofu contains 0.605mg of manganese, while brunost contains 0.04mg.
- Tofu is lower in saturated fat.
- Brunost has a higher glycemic index (27) than tofu (15).
Tofu, raw, regular, prepared with calcium sulfate and Cheese, gjetost types were used in this article.
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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 IronIron | +930.8% |
| Contains more CopperCopper | +141.3% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +1412.5% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more CalciumCalcium | +14.3% |
| Contains more PotassiumPotassium | +1064.5% |
| Contains more ZincZinc | +42.5% |
| Contains more PhosphorusPhosphorus | +357.7% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +288.9% |
| Contains more Vitamin B2Vitamin B2 | +2557.7% |
| Contains more Vitamin B3Vitamin B3 | +316.9% |
| Contains more Vitamin B5Vitamin B5 | +4827.9% |
| Contains more Vitamin B6Vitamin B6 | +476.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +529.1% |
| Contains more ProteinProtein | +19.4% |
| Contains more FatsFats | +517.4% |
| Contains more CarbsCarbs | +2180.7% |
| Contains more OtherOther | +559.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.4% |
| Contains more Poly. FatPolyunsaturated fat | +187.7% |
| Contains more Mono. FatMonounsaturated fat | +646.1% |
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 Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B2 | 0.052mg | 1.382mg | 102% |
| Vitamin B12 | 0µg | 2.42µg | 101% |
| Saturated fat | 0.691g | 19.16g | 84% |
| Vitamin B5 | 0.068mg | 3.351mg | 66% |
| Iron | 5.36mg | 0.52mg | 61% |
| Phosphorus | 97mg | 444mg | 50% |
| Fats | 4.78g | 29.51g | 38% |
| Potassium | 121mg | 1409mg | 38% |
| Vitamin A | 334µg | 37% | |
| Cholesterol | 0mg | 94mg | 31% |
| Sodium | 7mg | 600mg | 26% |
| Manganese | 0.605mg | 0.04mg | 25% |
| Calories | 76kcal | 466kcal | 20% |
| Vitamin B1 | 0.081mg | 0.315mg | 20% |
| Vitamin B6 | 0.047mg | 0.271mg | 17% |
| Monounsaturated fat | 1.056g | 7.879g | 17% |
| Carbs | 1.87g | 42.65g | 14% |
| Copper | 0.193mg | 0.08mg | 13% |
| Polyunsaturated fat | 2.699g | 0.938g | 12% |
| Selenium | 8.9µg | 14.5µg | 10% |
| Magnesium | 30mg | 70mg | 10% |
| Choline | 28.8mg | 5% | |
| Calcium | 350mg | 400mg | 5% |
| Vitamin B3 | 0.195mg | 0.813mg | 4% |
| Zinc | 0.8mg | 1.14mg | 3% |
| Folate | 15µg | 5µg | 3% |
| Protein | 8.08g | 9.65g | 3% |
| Vitamin K | 2.4µg | 2% | |
| Fiber | 0.3g | 0g | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 42.65g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0.135mg | 0% |
| Threonine | 0.402mg | 0.393mg | 0% |
| Isoleucine | 0.435mg | 0.519mg | 0% |
| Leucine | 0.713mg | 0.992mg | 0% |
| Lysine | 0.452mg | 0.814mg | 0% |
| Methionine | 0.108mg | 0.318mg | 0% |
| Phenylalanine | 0.428mg | 0.54mg | 0% |
| Valine | 0.446mg | 0.765mg | 0% |
| Histidine | 0.221mg | 0.293mg | 0% |
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%
84%
Minerals Daily Need Coverage Score
59%
72%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 593mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 18.469g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 12)
Which food is cheaper?
Tofu is cheaper (difference - $3)
Which food is lower in Sugar?
Brunost is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Brunost is relatively richer in minerals
Which food is richer in vitamins?
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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.