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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
:
5
Romano cheese
Romano cheese
Contains more Iron +596.1%
Contains more Potassium +40.7%
Contains less Sodium -99.5%
Contains more Copper +543.3%
Contains more Manganese +2925%
Contains more Calcium +204%
Contains more Magnesium +36.7%
Contains more Phosphorus +683.5%
Contains more Zinc +222.5%
Contains more Selenium +62.9%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +596.1%
Contains more Potassium +40.7%
Contains less Sodium -99.5%
Contains more Copper +543.3%
Contains more Manganese +2925%
Contains more Calcium +204%
Contains more Magnesium +36.7%
Contains more Phosphorus +683.5%
Contains more Zinc +222.5%
Contains more Selenium +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
:
7
Romano cheese
Romano cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +118.9%
Contains more Vitamin B3 +153.2%
Contains more Folate +114.3%
Contains more Vitamin A +388.2%
Contains more Vitamin E +2200%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +611.5%
Contains more Vitamin B5 +523.5%
Contains more Vitamin B6 +80.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.2
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%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +118.9%
Contains more Vitamin B3 +153.2%
Contains more Folate +114.3%
Contains more Vitamin A +388.2%
Contains more Vitamin E +2200%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +611.5%
Contains more Vitamin B5 +523.5%
Contains more Vitamin B6 +80.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Romano cheese
Romano cheese
Contains more Water +173.5%
Contains more Protein +293.6%
Contains more Fats +463.6%
Contains more Carbs +94.1%
Contains more Other +833.3%
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
Romano cheese
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 Water +173.5%
Contains more Protein +293.6%
Contains more Fats +463.6%
Contains more Carbs +94.1%
Contains more Other +833.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Romano cheese
Romano cheese
Contains less Saturated Fat -96%
Contains more Polyunsaturated fat +355.1%
Contains more Monounsaturated Fat +642.2%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -96%
Contains more Polyunsaturated fat +355.1%
Contains more Monounsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 1.57g 3.63g Romano cheese
Protein 8.08g 31.8g Romano cheese
Fats 4.78g 26.94g Romano cheese
Carbs 1.87g 3.63g Romano cheese
Calories 76kcal 387kcal Romano cheese
Sugar 0.62g 0.73g Tofu
Fiber 0.3g 0g Tofu
Calcium 350mg 1064mg Romano cheese
Iron 5.36mg 0.77mg Tofu
Magnesium 30mg 41mg Romano cheese
Phosphorus 97mg 760mg Romano cheese
Potassium 121mg 86mg Tofu
Sodium 7mg 1433mg Tofu
Zinc 0.8mg 2.58mg Romano cheese
Copper 0.193mg 0.03mg Tofu
Manganese 0.605mg 0.02mg Tofu
Selenium 8.9µg 14.5µg Romano cheese
Vitamin A 85IU 415IU Romano cheese
Vitamin A RAE 96µg Romano cheese
Vitamin E 0.01mg 0.23mg Romano cheese
Vitamin D 0IU 20IU Romano cheese
Vitamin D 0µg 0.5µg Romano cheese
Vitamin C 0.1mg 0mg Tofu
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
Folate 15µg 7µg Tofu
Vitamin B12 0µg 1.12µg Romano cheese
Vitamin K 2.4µg 2.2µg 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
Cholesterol 0mg 104mg Tofu
Saturated Fat 0.691g 17.115g Tofu
Monounsaturated Fat 1.056g 7.838g Romano cheese
Polyunsaturated fat 2.699g 0.593g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Romano cheese
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
28%
Romano cheese
Minerals Daily Need Coverage Score
59%
Tofu
106%
Romano cheese

Comparison summary

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 Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 104mg)
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.