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  6. Tofu vs. Parmigiano-Reggiano

Tofu vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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Differences between Tofu and Parmigiano-Reggiano

  • Tofu has more Iron, and Manganese, while Parmigiano-Reggiano has more Vitamin B12, Phosphorus, Calcium, Vitamin B2, and Zinc.
  • Parmigiano-Reggiano's daily need coverage for Vitamin B12 is 94% higher.
  • Parmigiano-Reggiano contains 7 times less Manganese than Tofu. Tofu contains 0.605mg of Manganese, while Parmigiano-Reggiano contains 0.085mg.
  • The amount of Saturated Fat in Tofu is lower.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Cheese, parmesan, dry grated, reduced fat.

Infographic

Tofu vs Parmigiano-Reggiano 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
3
:
7
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Iron +495.6%
Contains less Sodium -99.5%
Contains more Manganese +611.8%
Contains more Calcium +216.9%
Contains more Magnesium +26.7%
Contains more Phosphorus +651.5%
Contains more Zinc +383.8%
Contains more Copper +23.3%
Contains more Selenium +98.9%
Equal in Potassium - 125
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Parmigiano-Reggiano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 333% 34% 28% 313% 12% 200% 106% 80% 12% 97%
Contains more Iron +495.6%
Contains less Sodium -99.5%
Contains more Manganese +611.8%
Contains more Calcium +216.9%
Contains more Magnesium +26.7%
Contains more Phosphorus +651.5%
Contains more Zinc +383.8%
Contains more Copper +23.3%
Contains more Selenium +98.9%
Equal in Potassium - 125

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
:
7
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Vitamin C +∞%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B3 +71.1%
Contains more Folate +50%
Contains more Vitamin K +41.2%
Contains more Vitamin A +611.8%
Contains more Vitamin E +1600%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +834.6%
Contains more Vitamin B5 +377.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.049
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%
Parmigiano-Reggiano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 37% 4% 12% 0% 8% 113% 3% 20% 12% 8% 283% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +179.3%
Contains more Vitamin B3 +71.1%
Contains more Folate +50%
Contains more Vitamin K +41.2%
Contains more Vitamin A +611.8%
Contains more Vitamin E +1600%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +834.6%
Contains more Vitamin B5 +377.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.049

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains more Carbs +36.5%
Contains more Water +67.1%
Contains more Protein +147.5%
Contains more Fats +318.4%
Contains more Other +1015.3%
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
Parmigiano-Reggiano
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more Carbs +36.5%
Contains more Water +67.1%
Contains more Protein +147.5%
Contains more Fats +318.4%
Contains more Other +1015.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Parmigiano-Reggiano
Parmigiano-Reggiano
Contains less Saturated Fat -94.8%
Contains more Polyunsaturated fat +484.2%
Contains more Monounsaturated Fat +477.5%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Parmigiano-Reggiano
67% 31% 2%
Saturated Fat: 13.317 g
Monounsaturated Fat: 6.098 g
Polyunsaturated fat: 0.462 g
Contains less Saturated Fat -94.8%
Contains more Polyunsaturated fat +484.2%
Contains more Monounsaturated Fat +477.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Parmigiano-Reggiano
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 Parmigiano-Reggiano Opinion
Net carbs 1.57g 1.37g Tofu
Protein 8.08g 20g Parmigiano-Reggiano
Fats 4.78g 20g Parmigiano-Reggiano
Carbs 1.87g 1.37g Tofu
Calories 76kcal 265kcal Parmigiano-Reggiano
Sugar 0.62g 0g Parmigiano-Reggiano
Fiber 0.3g 0g Tofu
Calcium 350mg 1109mg Parmigiano-Reggiano
Iron 5.36mg 0.9mg Tofu
Magnesium 30mg 38mg Parmigiano-Reggiano
Phosphorus 97mg 729mg Parmigiano-Reggiano
Potassium 121mg 125mg Parmigiano-Reggiano
Sodium 7mg 1529mg Tofu
Zinc 0.8mg 3.87mg Parmigiano-Reggiano
Copper 0.193mg 0.238mg Parmigiano-Reggiano
Manganese 0.605mg 0.085mg Tofu
Selenium 8.9µg 17.7µg Parmigiano-Reggiano
Vitamin A 85IU 605IU Parmigiano-Reggiano
Vitamin A RAE 160µg Parmigiano-Reggiano
Vitamin E 0.01mg 0.17mg Parmigiano-Reggiano
Vitamin D 0IU 15IU Parmigiano-Reggiano
Vitamin D 0µg 0.4µg Parmigiano-Reggiano
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.029mg Tofu
Vitamin B2 0.052mg 0.486mg Parmigiano-Reggiano
Vitamin B3 0.195mg 0.114mg Tofu
Vitamin B5 0.068mg 0.325mg Parmigiano-Reggiano
Vitamin B6 0.047mg 0.049mg Parmigiano-Reggiano
Folate 15µg 10µg Tofu
Vitamin B12 0µg 2.26µg Parmigiano-Reggiano
Vitamin K 2.4µg 1.7µg Tofu
Tryptophan 0.12mg 0.24mg Parmigiano-Reggiano
Threonine 0.402mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.435mg 1.2mg Parmigiano-Reggiano
Leucine 0.713mg 2.983mg Parmigiano-Reggiano
Lysine 0.452mg 2.459mg Parmigiano-Reggiano
Methionine 0.108mg 0.369mg Parmigiano-Reggiano
Phenylalanine 0.428mg 1.604mg Parmigiano-Reggiano
Valine 0.446mg 1.498mg Parmigiano-Reggiano
Histidine 0.221mg 0.752mg Parmigiano-Reggiano
Cholesterol 0mg 88mg Tofu
Saturated Fat 0.691g 13.317g Tofu
Monounsaturated Fat 1.056g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 2.699g 0.462g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Parmigiano-Reggiano
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
42%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
59%
Tofu
121%
Parmigiano-Reggiano

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1522mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 12.626g)
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 - $3.2)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano 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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.