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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 of 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.

Tofu, raw, regular, prepared with calcium sulfate and Cheese, gjetost types were used in this article.

Infographic

Tofu vs Brunost 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
4
:
Contains more Iron +930.8%
Contains less Sodium -98.8%
Contains more Copper +141.3%
Contains more Manganese +1412.5%
Contains more Calcium +14.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +357.7%
Contains more Potassium +1064.5%
Contains more Zinc +42.5%
Contains more Selenium +62.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Contains more Iron +930.8%
Contains less Sodium -98.8%
Contains more Copper +141.3%
Contains more Manganese +1412.5%
Contains more Calcium +14.3%
Contains more Magnesium +133.3%
Contains more Phosphorus +357.7%
Contains more Potassium +1064.5%
Contains more Zinc +42.5%
Contains more Selenium +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
6
:
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin A +1209.4%
Contains more Vitamin B1 +288.9%
Contains more Vitamin B2 +2557.7%
Contains more Vitamin B3 +316.9%
Contains more Vitamin B5 +4827.9%
Contains more Vitamin B6 +476.6%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 16% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0% 0%
Contains more Vitamin C +∞%
Contains more Folate +200%
Contains more Vitamin A +1209.4%
Contains more Vitamin B1 +288.9%
Contains more Vitamin B2 +2557.7%
Contains more Vitamin B3 +316.9%
Contains more Vitamin B5 +4827.9%
Contains more Vitamin B6 +476.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
1
:
Contains more Water +529.1%
Contains more Protein +19.4%
Contains more Fats +517.4%
Contains more Carbs +2180.7%
Contains more Other +559.7%
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more Water +529.1%
Contains more Protein +19.4%
Contains more Fats +517.4%
Contains more Carbs +2180.7%
Contains more Other +559.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
Contains less Saturated Fat -96.4%
Contains more Polyunsaturated fat +187.7%
Contains more Monounsaturated Fat +646.1%
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Contains less Saturated Fat -96.4%
Contains more Polyunsaturated fat +187.7%
Contains more Monounsaturated 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.
Tofu Brunost
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Brunost Opinion
Net carbs 1.57g 42.65g Brunost
Protein 8.08g 9.65g Brunost
Fats 4.78g 29.51g Brunost
Carbs 1.87g 42.65g Brunost
Calories 76kcal 466kcal Brunost
Sugar 0.62g Brunost
Fiber 0.3g 0g Tofu
Calcium 350mg 400mg Brunost
Iron 5.36mg 0.52mg Tofu
Magnesium 30mg 70mg Brunost
Phosphorus 97mg 444mg Brunost
Potassium 121mg 1409mg Brunost
Sodium 7mg 600mg Tofu
Zinc 0.8mg 1.14mg Brunost
Copper 0.193mg 0.08mg Tofu
Manganese 0.605mg 0.04mg Tofu
Selenium 8.9µg 14.5µg Brunost
Vitamin A 85IU 1113IU Brunost
Vitamin A RAE 334µg Brunost
Vitamin E 0.01mg Tofu
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.315mg Brunost
Vitamin B2 0.052mg 1.382mg Brunost
Vitamin B3 0.195mg 0.813mg Brunost
Vitamin B5 0.068mg 3.351mg Brunost
Vitamin B6 0.047mg 0.271mg Brunost
Folate 15µg 5µg Tofu
Vitamin B12 0µg 2.42µg Brunost
Choline 28.8mg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg 0.135mg Brunost
Threonine 0.402mg 0.393mg Tofu
Isoleucine 0.435mg 0.519mg Brunost
Leucine 0.713mg 0.992mg Brunost
Lysine 0.452mg 0.814mg Brunost
Methionine 0.108mg 0.318mg Brunost
Phenylalanine 0.428mg 0.54mg Brunost
Valine 0.446mg 0.765mg Brunost
Histidine 0.221mg 0.293mg Brunost
Cholesterol 0mg 94mg Tofu
Saturated Fat 0.691g 19.16g Tofu
Monounsaturated Fat 1.056g 7.879g Brunost
Polyunsaturated fat 2.699g 0.938g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Brunost
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
7%
Tofu
81%
Brunost
Minerals Daily Need Coverage Score
59%
Tofu
72%
Brunost

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 593mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 18.469g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 12)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Brunost
Brunost is relatively richer in minerals
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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.