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  6. Tofu vs. Roquefort

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.
  • Roquefort has a higher glycemic index (27) than tofu (15).

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
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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Contains more PotassiumPotassium +33%
Contains more IronIron +857.1%
Contains more CopperCopper +467.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1916.7%
Contains more CalciumCalcium +89.1%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +304.1%
Contains more SeleniumSelenium +62.9%
~equal in Magnesium ~30mg

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 98% 0% 10% 135% 14% 104% 29% 80% 0% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +1026.9%
Contains more Vitamin B3Vitamin B3 +276.4%
Contains more Vitamin B5Vitamin B5 +2445.6%
Contains more Vitamin B6Vitamin B6 +163.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +226.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Roquefort DV% diff.
Saturated fat 0.691g 19.263g 84%
Sodium 7mg 1809mg 78%
Iron 5.36mg 0.56mg 60%
Phosphorus 97mg 392mg 42%
Vitamin B2 0.052mg 0.586mg 41%
Fats 4.78g 30.64g 40%
Vitamin A 294µg 33%
Vitamin B5 0.068mg 1.731mg 33%
Calcium 350mg 662mg 31%
Cholesterol 0mg 90mg 30%
Protein 8.08g 21.54g 27%
Vitamin B12 0µg 0.64µg 27%
Manganese 0.605mg 0.03mg 25%
Monounsaturated fat 1.056g 8.474g 19%
Copper 0.193mg 0.034mg 18%
Calories 76kcal 369kcal 15%
Zinc 0.8mg 2.08mg 12%
Selenium 8.9µg 14.5µg 10%
Folate 15µg 49µg 9%
Polyunsaturated fat 2.699g 1.32g 9%
Vitamin B6 0.047mg 0.124mg 6%
Choline 28.8mg 5%
Vitamin B1 0.081mg 0.04mg 3%
Vitamin B3 0.195mg 0.734mg 3%
Vitamin K 2.4µg 2%
Potassium 121mg 91mg 1%
Fiber 0.3g 0g 1%
Protein per 100 calories 11g 5.8g N/A
Calories per 10 g protein 94kcal 171kcal N/A
Weight per 100 calories 132g 27g N/A
Unsaturated / Saturated Fat ratio 5.4 0.51 N/A
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 2g N/A
Carbs 1.87g 2g 0%
Magnesium 30mg 30mg 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.303mg 0%
Threonine 0.402mg 0.965mg 0%
Isoleucine 0.435mg 1.217mg 0%
Leucine 0.713mg 2.114mg 0%
Lysine 0.452mg 1.848mg 0%
Methionine 0.108mg 0.558mg 0%
Phenylalanine 0.428mg 1.023mg 0%
Valine 0.446mg 1.614mg 0%
Histidine 0.221mg 0.602mg 0%

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
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 WaterWater +114.7%
Contains more ProteinProtein +166.6%
Contains more FatsFats +541%
Contains more OtherOther +794.4%
~equal in Carbs ~2g

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
66% 29% 5%
Saturated fat: Sat. Fat 19.263 g
Monounsaturated fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Poly. FatPolyunsaturated fat +104.5%
Contains more Mono. FatMonounsaturated fat +702.5%

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. 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.