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Tofu vs. Roquefort — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Roquefort?

  • Tofu is richer in Iron, and Manganese, while Roquefort is higher in Phosphorus, Vitamin B2, Vitamin B5, Calcium, and Vitamin B12.
  • Roquefort's daily need coverage for Saturated Fat is 93% higher.
  • Roquefort has 20 times less Manganese than Tofu. Tofu has 0.605mg of Manganese, while Roquefort has 0.03mg.
  • Tofu is lower in Saturated Fat.

We used Tofu, raw, regular, prepared with calcium sulfate and Cheese, roquefort types in this comparison.

Infographic

Tofu vs Roquefort 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
5
:
Contains more Iron +857.1%
Contains more Potassium +33%
Contains less Sodium -99.6%
Contains more Copper +467.6%
Contains more Manganese +1916.7%
Contains more Calcium +89.1%
Contains more Phosphorus +304.1%
Contains more Zinc +160%
Contains more Selenium +62.9%
Equal in Magnesium - 30
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 199% 22% 22% 169% 9% 236% 57% 12% 4% 80%
Contains more Iron +857.1%
Contains more Potassium +33%
Contains less Sodium -99.6%
Contains more Copper +467.6%
Contains more Manganese +1916.7%
Contains more Calcium +89.1%
Contains more Phosphorus +304.1%
Contains more Zinc +160%
Contains more Selenium +62.9%
Equal in Magnesium - 30

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
6
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin A +1131.8%
Contains more Vitamin B2 +1026.9%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +2445.6%
Contains more Vitamin B6 +163.8%
Contains more Folate +226.7%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 16% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 63% 0% 0% 0% 10% 136% 14% 104% 29% 37% 80% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin A +1131.8%
Contains more Vitamin B2 +1026.9%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +2445.6%
Contains more Vitamin B6 +163.8%
Contains more Folate +226.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
1
:
Contains more Water +114.7%
Contains more Protein +166.6%
Contains more Fats +541%
Contains more Other +794.4%
Equal in Carbs - 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
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more Water +114.7%
Contains more Protein +166.6%
Contains more Fats +541%
Contains more Other +794.4%
Equal in Carbs - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
Contains less Saturated Fat -96.4%
Contains more Polyunsaturated fat +104.5%
Contains more Monounsaturated Fat +702.5%
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
66% 29% 5%
Saturated Fat: 19.263 g
Monounsaturated Fat: 8.474 g
Polyunsaturated fat: 1.32 g
Contains less Saturated Fat -96.4%
Contains more Polyunsaturated fat +104.5%
Contains more Monounsaturated Fat +702.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Roquefort
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Roquefort Opinion
Net carbs 1.57g 2g Roquefort
Protein 8.08g 21.54g Roquefort
Fats 4.78g 30.64g Roquefort
Carbs 1.87g 2g Roquefort
Calories 76kcal 369kcal Roquefort
Sugar 0.62g Roquefort
Fiber 0.3g 0g Tofu
Calcium 350mg 662mg Roquefort
Iron 5.36mg 0.56mg Tofu
Magnesium 30mg 30mg
Phosphorus 97mg 392mg Roquefort
Potassium 121mg 91mg Tofu
Sodium 7mg 1809mg Tofu
Zinc 0.8mg 2.08mg Roquefort
Copper 0.193mg 0.034mg Tofu
Manganese 0.605mg 0.03mg Tofu
Selenium 8.9µg 14.5µg Roquefort
Vitamin A 85IU 1047IU Roquefort
Vitamin A RAE 294µg Roquefort
Vitamin E 0.01mg Tofu
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.04mg Tofu
Vitamin B2 0.052mg 0.586mg Roquefort
Vitamin B3 0.195mg 0.734mg Roquefort
Vitamin B5 0.068mg 1.731mg Roquefort
Vitamin B6 0.047mg 0.124mg Roquefort
Folate 15µg 49µg Roquefort
Vitamin B12 0µg 0.64µg Roquefort
Choline 28.8mg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg 0.303mg Roquefort
Threonine 0.402mg 0.965mg Roquefort
Isoleucine 0.435mg 1.217mg Roquefort
Leucine 0.713mg 2.114mg Roquefort
Lysine 0.452mg 1.848mg Roquefort
Methionine 0.108mg 0.558mg Roquefort
Phenylalanine 0.428mg 1.023mg Roquefort
Valine 0.446mg 1.614mg Roquefort
Histidine 0.221mg 0.602mg Roquefort
Cholesterol 0mg 90mg Tofu
Saturated Fat 0.691g 19.263g Tofu
Monounsaturated Fat 1.056g 8.474g Roquefort
Polyunsaturated fat 2.699g 1.32g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Roquefort
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
7%
Tofu
36%
Roquefort
Minerals Daily Need Coverage Score
59%
Tofu
80%
Roquefort

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1802mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 90mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 18.572g)
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 - $3.6)
Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 0.62g)
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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.