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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 for 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.
  • Tofu has a lower glycemic index than mozzarella.

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

Infographic

Tofu vs Mozzarella infographic
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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.
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% 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% 46% 3% 4.5% 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 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 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Mozzarella DV% diff.
Iron 5.36mg 0.25mg 64%
Phosphorus 97mg 524mg 61%
Saturated fat 0.691g 10.867g 46%
Protein 8.08g 27.5g 39%
Vitamin B12 0µg 0.92µg 38%
Calcium 350mg 731mg 38%
Manganese 0.605mg 26%
Vitamin B2 0.052mg 0.34mg 22%
Zinc 0.8mg 3.13mg 21%
Fats 4.78g 17.1g 19%
Cholesterol 0mg 54mg 18%
Copper 0.193mg 0.027mg 18%
Polyunsaturated fat 2.699g 0.509g 15%
Vitamin A 137µg 15%
Selenium 8.9µg 15.7µg 12%
Calories 76kcal 280kcal 10%
Monounsaturated fat 1.056g 4.844g 9%
Vitamin B1 0.081mg 0.02mg 5%
Vitamin B6 0.047mg 0.08mg 3%
Folate 15µg 9µg 2%
Choline 28.8mg 18.4mg 2%
Vitamin D 0µg 0.3µg 2%
Vitamin D 0IU 13IU 2%
Vitamin B5 0.068mg 1%
Vitamin K 2.4µg 1.8µg 1%
Fiber 0.3g 0g 1%
Magnesium 30mg 26mg 1%
Potassium 121mg 95mg 1%
Vitamin E 0.01mg 0.15mg 1%
Vitamin C 0.1mg 0mg 0%
Carbs 1.87g 3.1g 0%
Net carbs 1.57g 3.1g N/A
Sugar 0.62g 1.23g N/A
Sodium 7mg 16mg 0%
Vitamin B3 0.195mg 0.12mg 0%
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%

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%

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.