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  6. Tofu vs. Romano cheese

Tofu vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between Tofu and Romano cheese

  • Tofu is higher in Iron, Manganese, and Copper, yet Romano cheese is higher in Phosphorus, Calcium, Vitamin B12, and Vitamin B2.
  • Romano cheese covers your daily Phosphorus needs 95% more than Tofu.
  • Tofu contains 30 times more Manganese than Romano cheese. While Tofu contains 0.605mg of Manganese, Romano cheese contains only 0.02mg.
  • The amount of Saturated Fat in Tofu is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Cheese, romano.

Infographic

Tofu vs Romano cheese 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
5
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +40.7%
Contains more IronIron +596.1%
Contains more CopperCopper +543.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2925%
Contains more MagnesiumMagnesium +36.7%
Contains more CalciumCalcium +204%
Contains more ZincZinc +222.5%
Contains more PhosphorusPhosphorus +683.5%
Contains more SeleniumSelenium +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
Tofu
5
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% 25% 4.6% 15% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +118.9%
Contains more Vitamin B3Vitamin B3 +153.2%
Contains more FolateFolate +114.3%
Contains more CholineCholine +87%
Contains more Vitamin AVitamin A +388.2%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +611.5%
Contains more Vitamin B5Vitamin B5 +523.5%
Contains more Vitamin B6Vitamin B6 +80.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~2.2µg

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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more WaterWater +173.5%
Contains more ProteinProtein +293.6%
Contains more FatsFats +463.6%
Contains more CarbsCarbs +94.1%
Contains more OtherOther +833.3%

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 17.115 g
Monounsaturated Fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated Fat -96%
Contains more Poly. FatPolyunsaturated fat +355.1%
Contains more Mono. FatMonounsaturated Fat +642.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Romano cheese
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 Romano cheese Opinion
Calories 76kcal 387kcal Romano cheese
Protein 8.08g 31.8g Romano cheese
Fats 4.78g 26.94g Romano cheese
Vitamin C 0.1mg 0mg Tofu
Net carbs 1.57g 3.63g Romano cheese
Carbs 1.87g 3.63g Romano cheese
Cholesterol 0mg 104mg Tofu
Vitamin D 0IU 20IU Romano cheese
Magnesium 30mg 41mg Romano cheese
Calcium 350mg 1064mg Romano cheese
Potassium 121mg 86mg Tofu
Iron 5.36mg 0.77mg Tofu
Sugar 0.62g 0.73g Tofu
Fiber 0.3g 0g Tofu
Copper 0.193mg 0.03mg Tofu
Zinc 0.8mg 2.58mg Romano cheese
Phosphorus 97mg 760mg Romano cheese
Sodium 7mg 1433mg Tofu
Vitamin A 85IU 415IU Romano cheese
Vitamin A 96µg Romano cheese
Vitamin E 0.01mg 0.23mg Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Manganese 0.605mg 0.02mg Tofu
Selenium 8.9µg 14.5µg Romano cheese
Vitamin B1 0.081mg 0.037mg Tofu
Vitamin B2 0.052mg 0.37mg Romano cheese
Vitamin B3 0.195mg 0.077mg Tofu
Vitamin B5 0.068mg 0.424mg Romano cheese
Vitamin B6 0.047mg 0.085mg Romano cheese
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.4µg 2.2µg Tofu
Folate 15µg 7µg Tofu
Choline 28.8mg 15.4mg Tofu
Saturated Fat 0.691g 17.115g Tofu
Monounsaturated Fat 1.056g 7.838g Romano cheese
Polyunsaturated fat 2.699g 0.593g Tofu
Tryptophan 0.12mg 0.429mg Romano cheese
Threonine 0.402mg 1.171mg Romano cheese
Isoleucine 0.435mg 1.685mg Romano cheese
Leucine 0.713mg 3.071mg Romano cheese
Lysine 0.452mg 2.941mg Romano cheese
Methionine 0.108mg 0.852mg Romano cheese
Phenylalanine 0.428mg 1.71mg Romano cheese
Valine 0.446mg 2.183mg Romano cheese
Histidine 0.221mg 1.231mg Romano cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Romano cheese
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
27%
Romano cheese
Minerals Daily Need Coverage Score
59%
Tofu
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1426mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 16.424g)
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 - $4.6)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.