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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.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of parmigiano-Reggiano is 27.

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
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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more IronIron +495.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +611.8%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +216.9%
Contains more CopperCopper +23.3%
Contains more ZincZinc +383.8%
Contains more PhosphorusPhosphorus +651.5%
Contains more SeleniumSelenium +98.9%
~equal in Potassium ~125mg

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
6
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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +179.3%
Contains more Vitamin B3Vitamin B3 +71.1%
Contains more Vitamin KVitamin K +41.2%
Contains more FolateFolate +50%
Contains more CholineCholine +39.1%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +834.6%
Contains more Vitamin B5Vitamin B5 +377.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B6 ~0.049mg

All nutrients comparison - raw data values

Nutrient Tofu Parmigiano-Reggiano DV% diff.
Vitamin B12 0µg 2.26µg 94%
Phosphorus 97mg 729mg 90%
Calcium 350mg 1109mg 76%
Sodium 7mg 1529mg 66%
Saturated fat 0.691g 13.317g 57%
Iron 5.36mg 0.9mg 56%
Vitamin B2 0.052mg 0.486mg 33%
Cholesterol 0mg 88mg 29%
Zinc 0.8mg 3.87mg 28%
Protein 8.08g 20g 24%
Fats 4.78g 20g 23%
Manganese 0.605mg 0.085mg 23%
Vitamin A 160µg 18%
Selenium 8.9µg 17.7µg 16%
Polyunsaturated fat 2.699g 0.462g 15%
Monounsaturated fat 1.056g 6.098g 13%
Calories 76kcal 265kcal 9%
Copper 0.193mg 0.238mg 5%
Vitamin B5 0.068mg 0.325mg 5%
Vitamin B1 0.081mg 0.029mg 4%
Vitamin D 0µg 0.4µg 2%
Magnesium 30mg 38mg 2%
Vitamin D 0IU 15IU 2%
Choline 28.8mg 20.7mg 1%
Fiber 0.3g 0g 1%
Vitamin K 2.4µg 1.7µg 1%
Folate 15µg 10µg 1%
Vitamin B3 0.195mg 0.114mg 1%
Vitamin E 0.01mg 0.17mg 1%
Vitamin C 0.1mg 0mg 0%
Carbs 1.87g 1.37g 0%
Net carbs 1.57g 1.37g N/A
Potassium 121mg 125mg 0%
Sugar 0.62g 0g N/A
Vitamin B6 0.047mg 0.049mg 0%
Tryptophan 0.12mg 0.24mg 0%
Threonine 0.402mg 1.519mg 0%
Isoleucine 0.435mg 1.2mg 0%
Leucine 0.713mg 2.983mg 0%
Lysine 0.452mg 2.459mg 0%
Methionine 0.108mg 0.369mg 0%
Phenylalanine 0.428mg 1.604mg 0%
Valine 0.446mg 1.498mg 0%
Histidine 0.221mg 0.752mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more CarbsCarbs +36.5%
Contains more WaterWater +67.1%
Contains more ProteinProtein +147.5%
Contains more FatsFats +318.4%
Contains more OtherOther +1015.3%

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% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Poly. FatPolyunsaturated fat +484.2%
Contains more Mono. FatMonounsaturated fat +477.5%

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.