Tofu vs. Cheese sandwich — In-Depth Nutrition Comparison
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Significant differences between tofu and cheese sandwich
- Tofu has more iron; however, cheese sandwich is richer in phosphorus, vitamin B2, selenium, vitamin B1, manganese, vitamin B3, and vitamin B6.
- Cheese sandwich covers your daily phosphorus needs 41% more than tofu.
- Cheese sandwich has 2 times less iron than tofu. Tofu has 5.36mg of iron, while cheese sandwich has 2.62mg.
- Tofu contains less saturated fat.
- Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Crackers, wheat, sandwich, with cheese filling.
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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.
| Contains more CalciumCalcium | +71.6% |
| Contains more IronIron | +104.6% |
| Contains more CopperCopper | +20.6% |
| Contains less SodiumSodium | -99.2% |
| Contains more MagnesiumMagnesium | +80% |
| Contains more PotassiumPotassium | +152.9% |
| Contains more PhosphorusPhosphorus | +293.8% |
| Contains more ManganeseManganese | +79% |
| Contains more SeleniumSelenium | +173% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1400% |
| Contains more Vitamin B1Vitamin B1 | +342% |
| Contains more Vitamin B2Vitamin B2 | +721.2% |
| Contains more Vitamin B3Vitamin B3 | +1533.3% |
| Contains more Vitamin B5Vitamin B5 | +814.7% |
| Contains more Vitamin B6Vitamin B6 | +455.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +326.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more WaterWater | +2542.2% |
| Contains more ProteinProtein | +21.3% |
| Contains more FatsFats | +423% |
| Contains more CarbsCarbs | +3012.3% |
| Contains more OtherOther | +427.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
Saturated fat:
Sat. Fat
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains less Sat. FatSaturated fat | -83.3% |
| Contains more Mono. FatMonounsaturated fat | +880.2% |
| Contains more Poly. FatPolyunsaturated fat | +239.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 2.699g | 9.166g | 43% |
| Phosphorus | 97mg | 382mg | 41% |
| Sodium | 7mg | 839mg | 36% |
| Iron | 5.36mg | 2.62mg | 34% |
| Fats | 4.78g | 25g | 31% |
| Vitamin B2 | 0.052mg | 0.427mg | 29% |
| Selenium | 8.9µg | 24.3µg | 28% |
| Vitamin B1 | 0.081mg | 0.358mg | 23% |
| Monounsaturated fat | 1.056g | 10.351g | 23% |
| Manganese | 0.605mg | 1.083mg | 21% |
| Calories | 76kcal | 497kcal | 21% |
| Carbs | 1.87g | 58.2g | 19% |
| Vitamin B3 | 0.195mg | 3.185mg | 19% |
| Saturated fat | 0.691g | 4.129g | 16% |
| Vitamin B6 | 0.047mg | 0.261mg | 16% |
| Calcium | 350mg | 204mg | 15% |
| Folate | 15µg | 64µg | 12% |
| Fiber | 0.3g | 3.1g | 11% |
| Vitamin B5 | 0.068mg | 0.622mg | 11% |
| Magnesium | 30mg | 54mg | 6% |
| Choline | 28.8mg | 5% | |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Potassium | 121mg | 306mg | 5% |
| Copper | 0.193mg | 0.16mg | 4% |
| Protein | 8.08g | 9.8g | 3% |
| Cholesterol | 0mg | 7mg | 2% |
| Vitamin C | 0.1mg | 1.5mg | 2% |
| Vitamin A | 21µg | 2% | |
| Vitamin K | 2.4µg | 2% | |
| Zinc | 0.8mg | 0.87mg | 1% |
| Net carbs | 1.57g | 55.1g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0.13mg | 0% |
| Threonine | 0.402mg | 0.298mg | 0% |
| Isoleucine | 0.435mg | 0.383mg | 0% |
| Leucine | 0.713mg | 0.698mg | 0% |
| Lysine | 0.452mg | 0.344mg | 0% |
| Methionine | 0.108mg | 0.167mg | 0% |
| Phenylalanine | 0.428mg | 0.472mg | 0% |
| Valine | 0.446mg | 0.438mg | 0% |
| Histidine | 0.221mg | 0.219mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
59%
85%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 832mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 3.438g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 39)
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
Cheese sandwich is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)