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  6. Tofu vs. Mozzarella

Tofu vs. Mozzarella — In-Depth Nutrition Comparison

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The main differences between Tofu and Mozzarella

  • Tofu is richer in Iron, and Copper, yet Mozzarella is richer in Phosphorus, Vitamin B12, Calcium, Vitamin B2, Zinc, and Selenium.
  • Daily need coverage for Iron from Tofu is 64% higher.
  • Tofu contains 7 times more Copper than Mozzarella. Tofu contains 0.193mg of Copper, while Mozzarella contains 0.027mg.
  • Tofu contains less Saturated Fat.

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

Infographic

Tofu vs Mozzarella 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
6
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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +15.4%
Contains more PotassiumPotassium +27.4%
Contains more IronIron +2044%
Contains more CopperCopper +614.8%
Contains less SodiumSodium -56.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +108.9%
Contains more ZincZinc +291.3%
Contains more PhosphorusPhosphorus +440.2%
Contains more SeleniumSelenium +76.4%

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
7
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% 5.1% 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% 31% 3% 9% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B3Vitamin B3 +62.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +66.7%
Contains more CholineCholine +56.5%
Contains more Vitamin AVitamin A +508.2%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +553.8%
Contains more Vitamin B6Vitamin B6 +70.2%
Contains more Vitamin B12Vitamin B12 +∞%

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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more WaterWater +69.4%
Contains more ProteinProtein +240.3%
Contains more FatsFats +257.7%
Contains more CarbsCarbs +65.8%
Contains more OtherOther +233.3%

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
67% 30% 3%
Saturated Fat: Sat. Fat 10.867 g
Monounsaturated Fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated Fat -93.6%
Contains more Poly. FatPolyunsaturated fat +430.3%
Contains more Mono. FatMonounsaturated Fat +358.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Mozzarella Opinion
Calories 76kcal 280kcal Mozzarella
Protein 8.08g 27.5g Mozzarella
Fats 4.78g 17.1g Mozzarella
Vitamin C 0.1mg 0mg Tofu
Net carbs 1.57g 3.1g Mozzarella
Carbs 1.87g 3.1g Mozzarella
Cholesterol 0mg 54mg Tofu
Vitamin D 0IU 13IU Mozzarella
Magnesium 30mg 26mg Tofu
Calcium 350mg 731mg Mozzarella
Potassium 121mg 95mg Tofu
Iron 5.36mg 0.25mg Tofu
Sugar 0.62g 1.23g Tofu
Fiber 0.3g 0g Tofu
Copper 0.193mg 0.027mg Tofu
Zinc 0.8mg 3.13mg Mozzarella
Phosphorus 97mg 524mg Mozzarella
Sodium 7mg 16mg Tofu
Vitamin A 85IU 517IU Mozzarella
Vitamin A 137µg Mozzarella
Vitamin E 0.01mg 0.15mg Mozzarella
Vitamin D 0µg 0.3µg Mozzarella
Manganese 0.605mg Tofu
Selenium 8.9µg 15.7µg Mozzarella
Vitamin B1 0.081mg 0.02mg Tofu
Vitamin B2 0.052mg 0.34mg Mozzarella
Vitamin B3 0.195mg 0.12mg Tofu
Vitamin B5 0.068mg Tofu
Vitamin B6 0.047mg 0.08mg Mozzarella
Vitamin B12 0µg 0.92µg Mozzarella
Vitamin K 2.4µg 1.8µg Tofu
Folate 15µg 9µg Tofu
Choline 28.8mg 18.4mg Tofu
Saturated Fat 0.691g 10.867g Tofu
Monounsaturated Fat 1.056g 4.844g Mozzarella
Polyunsaturated fat 2.699g 0.509g Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Mozzarella
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
7%
Tofu
22%
Mozzarella
Minerals Daily Need Coverage Score
59%
Tofu
66%
Mozzarella

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 10.176g)
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 - $2)
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.
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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.